Habits are a necessary tool and manifest in ways our minds learn to use familiar cues to carry out automatic behaviors. The area in the brain where habits are formed is actually where events are rewarded and environment plays a critical role in the creation of good habits or the elimination of bad habits. 45% of our behaviors are conducted in uniform contexts and locations from day to day. Sometimes something as simple as changing the location like studying at the library vs at home can really help the brain carry out the automatic behavior. During times of stress, we are much more likely to rely on habits and less likely to use our executive functioning capabilities. As a result, excessive stress can trigger old, bad habits so its important to maintain a mindful approach to life when making big habitual lifestyle changes (Hoeger).

Over the Pandemic, I read James Clear’s Atomic Habits and it was completely transformational for me (Productivity Without Sacrificing Wellbeing). In the book, Clear transforms the “why” of the habit creation process by discussing the important of establishing a strong foundation with personal identity and values to really sustain habits. It was captured in two main steps: 1) decide the type person you want to be and 2) prove it to yourself with small wins (Clear). My intention at the time was to become the person I needed to be to live the quality of life I aspired to have. I didn’t know how long this would take but I did know that I was in the Action state of the transtheoretical model for changing behavior (Hoeger). The past year there has been a considerable stress level increase in my life as I’ve moved across the country to attend graduate school. There have been plenty of relapses in my habits where I’ve regressed to a previous state for a short period of time but I’ve always bounced back and have to attribute this to the habits I worked so tirelessly to create that have helped me shape my current life:

1. Morning Routine

   I can’t even remember life without practicing this morning ritual. It helps me really fire up my brain, begin my day with stillness, and start with something for solely myself. There were several failed attempts to this prior to me reading The Miracle Morning and it has really become part of my daily ritual, I can’t remember the last time I skipped this and no matter where I am - home, traveling with friends, on a red eye, I will make it a point to start my day with meditation, journaling, reading, and affirmations.

2. Exercise

   This journey for me began during my time in College but I always struggled with consistency. I noticed that without a training plan, it would be hard for me to work out and do so wholeheartedly. After doing the DIY Dopey Challenge (4 consecutive days of running distances), I was itching to get back to working out despite trying to give myself a few days off. It was this feeling that reminded me of the value of movement and it wasn’t until I began my Fitness and Wellness class that I realized that despite exercise’s long-term benefits, the short-term benefits don’t last for long so it’s imperative that exercise is conducted daily. This doesn’t need to be vigorous-intensity every day but some sort of movement to get out of the sedentary lifestyle that an office job promotes. This year, I’m hoping to accomplish my goal of 365 days of Intentional Movement in which I move intentionally every single day. Currently, I’m on Day 49 and this has really been the best way for me to maintain a daily exercise habit while still listening to my body and adhering to its needs.

3. Sunday Routine

   This ritual began when I was still living in San Francisco and realized the value of prepping for my week in order to feel prepared and go about it without feeling overwhelmed and unorganized. Full disclosure, I never look forward to this and often I try to squeeze it into the week or procrastinate the items. But, when I get them done on Sunday (or one of the weekend days), there is such a significant improvement in my week and I’m really able to feel less stressed, more prepared, and spend my mental energy in better outlets.

4. Time Blocking

   I used to do this prior to getting a daily planner with my microscopic handwriting on post-it notes but what' I’ve added to this are my Non-Negotiables. I remember one of my friends thinking it was so funny how I had time blocked “get Benny’s burrito” on my planner Freshman year but it’s SO important to add in all of the human necessities so that we don’t have to sacrifice on things like food, breaks, etc. There have been studies that even attribute this to greater productivity. In a TSC podcast episode with Ed Mylett, he discussed how he prioritizes his wellbeing by doing this activity on his calendar before allowing for “work” related meetings to be scheduled.

5. Focus Timer

   This method boosted not only my productivity but allowed me to keep my ADD instincts at bay by curbing the time I spend productively procrastinating or on my phone. Whether it’s work, school, or anything I’m trying to get done - I stand by the 20 minute work sessions and 5 minute breaks for four cycles followed by a 25 minute break. It might seem too little to get anything done but the shorter work blocks help keep me working for longer time periods.

Sources:

Clear, James. Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Random House Business Books, 2018.

Elrod, Hal. The Miracle Morning: the Not-so-Obvious Secret Guaranteed to Transform Your Life before 8AM. Hal Elrod International, Inc., 2018.

K., Hoeger Werner W, and Sharon A. Hoeger. Fitness and Wellness. Wadsworth, Cengage Learning, 2011.

The Skinny Confidential. “Ed Mylett Pt. 3 On Discovering Your Inner Strength, Ridding Yourself Of Fear, & Unleashing The Person You Are Meant To Be.” HIM & HER PODCAST. 18 October 2021. https://tschimandher.libsyn.com/ed-mylett-pt-3.