Some months ago I spoke about Encouraging Better Habits – it’s a topic dear to my heart so here are some further thoughts – particularly at this time of year!
It can’t have escaped your notice that January is traditionally the time of year to break habits or embed new ones!?
I deliberately have left it a few weeks before diving in – at just about the time that the “new year” excitement dies down.
A couple of weeks ago we were told we ought to be sad on “Blue Monday” – which we now recognise as a marketing ploy. But – the point is – it’s in late January and into February that reality sets in and we know we are well into the routine now – but the days are getting longer and we are more in the mood again for change.
So actually – I think this is a better time to think about new habits – set realistic goals and think about what we CAN do! So yes – you CAN review your goals and intentions and decide what you want from this year!
Most of what follows is taken from or inspired by James Clear’s Atomic Habits – a great book if you want to read it for yourself.
I’m just going to focus on two things that really help me – and I hope will help you!
1. The persona.
Who do you want to be? A musician? A great leader? A good parent? A good tennis player (that’s me – or my aspiration).
Think of WHO you want to be – not the habit you want to embed (at this stage). So – a musician practises every day – so you need a habit of practising every day. For me – going to practice on a Wednesday night when it’s cold and dark is tough. So I say to myself – what would a tennis player do – they would go – so I go!! It really is that simple. Whenever you are faced with a choice and you have to make a decision ask yourself what your persona would do – and you’ll find it easier to make the right choices. It helps to flesh out the persona so that you can make these decisions quickly!
2. The two minute rule
What can you do that’s quick and easy – and just do it for two minutes. Practising the flute. Writing in your journal. Going for a run – or even just putting on the shoes! Whatever it is – just tell yourself – I’ll just do it for two minutes – and then you can decide to stop if you like – but the chances are you’ll keep going and get the job done.
Other helpful hints include setting yourself up for success – remove the biscuit tin from plain sight beside the kettle, put your gym gear on the chair so it’s the first thing you see when you get up. A little bit of prep makes it easy to do the “thing”. I put on my tennis gear early – just a little thing but it helps get me out the door.
And lastly – accountability – find an accountability partner – or post on social media (or get a coach!) and state your intentions – and your chances of completing the task are greatly increased! And if you get a buddy you can hold them accountable too. So when the whatsapp group asks who’s going I say Yes – then I have to show up! It really works for me.
What can you do – who is your persona?How can this help you to make better daily choices?
Get in touch if you’d like to chat about how I can help.