Habits form the backbone of our entire lives. Our health, our happiness and the results we produce are all a reflection of our habits.
A habit is something we don’t think about. We do it automatically. In everyday moments, places and circumstances we follow these natural tendencies and produce consistent outcomes.
Studies show that 40% of our behaviour is habit and ritual and, once established, they can be hard to quit.
Some habits support us, nourish us and move us toward our goals. Others undermine us, starve us and hold us back from our goals. Think meditation vs. smoking cigarettes.
It’s up to us then, to take a close look at our habits and make sure we have good ones – those that are in line with our values, goals, identity and health. That way we can ensure our higher level selves win out over our lower level selves.
What are good habits to form?
The main purpose of Ten Bulls is to help you form the meditation and mindfulness habits. These impact your life in many ways and lead to further growth. Other habits that promote a healthier, happier and more fulfilling life include:
- Reading
- Journalling
- Creating (writing, drawing, composing, designing)
- Breathwork
- Exercising
- Bodywork
- Drinking water
- Eating real food
- Sleeping
The most impactful habits are often small and simple yet they compound over days, weeks and months to become something far greater. When it comes to habits, the small stuff is powerful.
How long does it take to form a habit?
The general consensus is that it takes 30 days for a new habit to stick. That isn’t entirely true as the number can vary widely from 18 to 254 days depending on the individual and the difficulty of the habit. It is, however, a very useful guide. If you can repeat the desired action for 30 days, the chances of you continuing beyond that point and internalising the pattern will increase significantly.
The ‘Make It Stick’ method
Forming long lasting habits isn’t always easy, especially when we have a history of quitting. We need a simple process that will increase our chances of following through and making it stick. That way, when we hit a road block, we have something reliable to come back to.
Relying on inspiration and motivation rarely works. These come in waves with a crest of intense desire followed by a trough of disinterest. We try hard, then we give up. And the cycle continues.
Thankfully, there’s a simple strategy that makes it easier for new habits to stick. If you want to meditate daily, exercise more often or improve any area of your life, you can follow these steps.
Let’s begin with meditation:
Start with two minutes – Most people try to jump right in to 10 or 30 minute meditations but make that first step easier to take. Start with just two minutes per day and once you are consistent you can increase the length of time.
Same time, same place – In order to establish familiarity and routine, meditate at the same time and the same place everyday. This will set up the pattern and whenever that time comes around you’ll know what to do.
Trigger your practice – Choose a word, phrase, song or action that signifies it’s time to practice and puts you in the meditation mindset. This could be something as easy as lighting a candle or some incense. Use the trigger before every practice to act as another useful reminder and further internalise the pattern.
Use a coach – Meeting with a coach each week to discuss your meditation will help to build your confidence and skill. By introducing accountability you emphasise the importance of the practice and can overcome any early resistance.
Monitor your progress – Keep a record of your daily meditation on a sheet of paper, spreadsheet or calendar. Mark the days you meditate in green and the days you don’t in red. A simple feedback system will show you how well you are doing.
Be mindful, be supportive – Don’t judge yourself or beat yourself up when you falter. Accept this is part of the process and pick up where you left off. As long as you keep returning to meditation, it will sustain itself eventually.
Follow through to automaticity – If you complete 30 days of meditation and stop, you have failed to form the habit. It’s important to follow through until the pattern takes over without your effort. This may take longer than planned but if you commit, it will happen eventually.
You don’t need to get all of these steps right to form the meditation habit but the more you apply, the better your chances. Create an environment that supports your meditation and it will become a natural part of your life.