Creating habits isn’t always easy, but in his book Atomic Habits, James Clear gives many great concepts for integrating positive habits into your life.
I highly recommend Clear’s book, but if you don’t have time to read it, stay tuned. I’ll be giving you tips from his book, along with other experts, to help you establish those positive habits you’ve been wanting.
Now is a great time to think about holiday habits so they will be in place when the temptations hit.
I’ve tried a lot of ways to start a new habit but Habit Stacking is by far my favorite. Why? Because I’ve seen it work over and over again for my clients and for me!
So exactly what is Habit Stacking? An easy formula to help understand Habit Stacking is:
Before or After I [CURRENT HABIT], I will [NEW HABIT].
Your “Current Habit” is a habit or activity that is already established and is one you enjoy, or at least you don’t hate doing. Your “New Habit” is something you want to develop. Basically, you are stacking a new habit on an old one. For example:
After I get up (current habit), I will drink a glass of water (new habit).
The key is to tie something you already do each day with a habit you wish to create.
Another key is to make your new habits small. You’re more likely to meditate for 60 seconds than 30 minutes, right? Make your habit doable for you. And remember, everyone is different so don’t try to keep up with your neighbor or friend.
Here are some habit-stacking ideas to get your creative juices flowing:
· After I pour myself a cup of coffee (current habit), I will take 6 deep breaths (new habit).
· After I brush my teeth in the morning, I’ll think of 5 things that make me happy.
· Before I get out of the shower, I’ll think of one thing I love about my body.
· Before I sit down at my desk, I’ll remove one thing that distracts me.
· After I sit down for a meal (current habit), I will say something I’m thankful for (new habit).
· After I walk into the grocery store, I will put one vegetable in my shopping cart.
· Before I leave a store, I’ll say hello to one stranger.
· After I walk in the door from work (current habit), I will turn my phone alerts off (so I can focus on time with my family).
· After I finish supper, I’ll take a 5-minute walk.
· After I put food on my plate, I’ll ask my family members how they helped someone today.
· After I eat supper, I’ll cut up veggies for my lunch tomorrow.
· Before I check social media accounts, I’ll do 10 sit ups.
· Before I turn out my lights, I’ll read one page from my book.
The bottom line is that the holidays always bring stress into our lives. So, keep an eye out for those small habit changes you can make that will, in time, turn your life around. (More on how small changes bring big results in a later blog.)
Bringing just one or two new habits into your life will help your body and life run a little more smoothly among all the craziness of the holiday.
What are some habits you have difficulty keeping consistently? How can you stack those habits with a current habit so you can make a lasting change? Let us know in the comments what habit you’re willing to commit to this holiday season.
Here’s to your health!