We all have habits, good and bad. The good ones, we'd like to keep but the bad ones, we'd like to get rid of. Duke University reports that habits affect 40 percent of our daily behaviors. It stands to reason that supporting good ones will enhance our quality of life.
Make em Small
Many times we think that we need motivation or complain of a lack of motivation and that's what stops us from reaching our goals. The first tip is to start small, so small that you don't need motivation to do it. Get up five minutes early so you have time to make that morning drink, meditate for one minute instead of five, Do one sun salutation instead of the entire sequence, walk down the block or to the corner instead of the 2 miles. The key here is to make it so easy, that you'll have zero issues with actually doing it.
Increase Slowly
James Clear states, "One percent improvements add up surprisingly fast. So do one percent declines." If you begin to slowly increase the habit you want to promote, you are more likely to stick with it. It's like making that New Year's Resolution to lose 50 pounds in 3 months or the general statement that you want to make more money. Rather than lofty goals that you'll quit, start small and increase every 1-2 weeks. Add one vege a day to one meal. Add one vege a day to two meals. Decrease your sugary drink by one a day or 6/7 days if you have one every day then slowly add or decrease. You are more likely to keep that habit going than thinking you will eat salads every day or quit Pepsi or Starbucks altogether.
Chunk It
When I have a student that has difficulty with comprehending at one time, I chunk the information into smaller parts. The student is able to retain so much more that way. You can also do this with your habits. If your goal is 20 minutes a day of meditation, you can split it into fives or tens. If you're trying to quit smoking, wait 5 minutes before lighting and then build it up. If you are adding healthier foods to your diet, chose one meal, then another. Chunking also helps with organization. At times, we even forget that we are trying to form a new habit because we are so used to the old ones.
Get back on the Horse
Everyone makes mistakes and slips up. Even the top influencial athletes, health coaches, motivational speaks and fitness gurus. After all, we are human. What makes them so successful is that when they fall off their horse, they get right back on. It is important to reflect on the how and why, the slip up happened to try not repeat. Did you forget, did you not care, was there stress involved or peer pressure (yes, adults succumb to peer pressure). Take for example, the friend outing. You go with a group of friends out to a restaurant. You are having a great time until it is time to order. It's dinner and you have made your plan that dinner must always include at least one large vegetable serving. The group is ordering appetizers, pizza and other yummy, but unhealthy foods. You have been working hard to avoid these foods while adding healthier versions. The friends may encourage you to just give in "this time" and you do. It's very easy to say "screw it" and not include veges on your next dinner and the next and the next until you are back to square one.. This is the part where you grab your big girl pants, admit to yourself the slip up and keep moving forward. You will be so proud of yourself!
Patience IS a Virtue
Whatever incremental changes you decide on, keep them sustainable. There's a fine line between lazy and burnout. You decide to practice yoga every morning, you throw out every last chip bag or chocolate bar, then most likely you will fail. Be patient with yourself and your progress. Moving to the next level towards your goal should feel good. It should feel a little scary but exciting because you've come so far.
Write in a journal or purchase a calendar to keep track of those incremental changes. Look back to where you started so your mind can recognize your success however large or small. If you are consistent and follow the steps, you will be on your way towards your goals.
Please let me know what your goals are and share your progress with me. I'd love to hear from you.