The Skill of Habit Formation

Happy day, my friends!!!

And it is indeed a happy day… As I write these words my heart rejoices knowing that they and my desire for everyone’s happiness and well-being is expressed here.

The power of habit formation is an invaluable tool and skill on our journey towards well-being and empowerment. As we explored in the Empower Yourself blog post series, Universal Laws simply are, devoid of inherent good or bad. The same applies to tools like habit formation. Whether we utilize them positively or negatively is within our hands. For instance, as we can use tools like money and technology to do good and uplift humanity or for selfish purposes and cause harm and fear, we can channel the practice of habit formation towards bettering ourselves or stagnating our growth. The choice is always up to each one of us.

The transformative potential of habits is profound. Personally, I attribute a significant portion of my own transformation to the conscious cultivation of habits. The process of forming habits requires time, relying on factors such as commitment, consistency, and perseverance. In a study conducted in 2009 by researchers at University College London, it was found that, on average, it takes about 66 days for a behavior change to become an automatic habit. The time frame varies widely – some formed habits in as little as 18 days, while others took as long as 254 days. Variables such as the chosen habit, motivation, and individual effort play a substantial role.

Recognizing that habits can take time and require your initial conscious effort and commitment, it is wise to select a behavior change that will enhance your overall well-being. Always start with ONE small habit. Habit creation is a skill that, like any other skill, requires practice. Just as learning multiplication necessitates first understanding numbers and addition, starting with a small habit lays the foundation for future growth.

So, what are the steps?

1. Set a small and achievable goal to build upon.

2. Develop a plan.

3. Identify factors within your control in your environment.

4. Be prepared.

5. Stay consistent.

6. Track your progress.

7. Review and adjust your goal.

8. Reward yourself.

To provide more clarity, let's walk through these steps with a real-life example:

1. Identify the behavior: Healthy eating habits and exercise are two lifestyle choices that prevent chronic diseases, providing stamina, energy, and longevity. While today I engage in a daily morning jog of at least 30 minutes, this wasn't always the case. My journey towards habit formation began back in 2018 when I aimed to become more physically active. This was a pivotal time as I balanced a demanding corporate job, often using lack of time as an excuse. One day, I decided to commit to change. I pinpointed the behavior I wanted to cultivate – being more physically active.

2. Set a small and achievable goal: In the initial stages, maintaining consistency was challenging. As I started the new exercise routine, I found myself doing it for two to three days, and not sticking to it. I soon realized my goal was too ambitious; it needed simplification. I embraced a strategy of starting extremely small, focusing on realistic tasks. My desire was to establish a daily habit of standing on the elliptical. That was the goal. Not necessarily to do exercise but just create the habit of standing in the elliptical every day. If the mood struck and time allowed, I'd engage in exercise as an added bonus.

3. Develop a plan: My plan entailed integrating this habit into my morning routine. Post my morning coffee ritual, stepping onto the elliptical became a natural progression. Setting alarms ensured a relaxed morning routine, eliminating the rush. An additional alarm 15 minutes later reminded me to execute the behavior.

4. Identify variables you can control: Morning time constraints highlighted the importance of time management. To ensure adequate time, I incorporated another small habit. Each night, while brushing my teeth, I'd select the next day's outfit. This minimized decision-making time in the morning. Also, I enlisted the support of my spouse and daughter by sharing my commitment.

5. Be prepared: When creating a new habit, make sure you have all the pieces before you start; this will make it easier to get started without any delay. For example, I confirmed the elliptical was working properly over the weekend and ensured a welcoming exercise space. Also, charged headphones and set alarms were checked off the list. I even integrated affirmations before sleep.

6. Be consistent: Given that my initial goal was simply to stand on the elliptical, I celebrated quick wins. Consistently achieving this small goal yielded a sense of victory. Most days, I'd exercise for 5 to 10 minutes, though occasionally, I'd lack the desire. On those days, I'd remind myself that the objective was to stand on the elliptical. Initially, resistance was present, but I persevered, pushing past mental barriers.

7. Track your progress: Journaling, a habit of mine for decades, was a perfect tracking tool. Documenting feelings of enjoyment, resistance, success, or failure offered deep insights. Other possible tracking tools are to create a visual calendar that you can cross off each day when completing the task, or if you have an accountability partner you can send him/her a message once you finish doing the goal.

8. Review and adjust: As stepping on the elliptical became habitual, I adjusted my goal. Progressing from mere standing, I transitioned to 5 minutes minimum of daily exercise and later extended it to 10 minutes minimum. Subsequently, I incorporated the rowing machine, amplifying the challenge. The habit evolved with each step forward achieving a consistent 20 minutes of physical activity daily within a year and a half.

9. Reward yourself: Along the way, I gained energy, a sense of accomplishment which was the best reward I could get, along with knowing I was prolonging my life by being physically active. But also, I treated myself to material rewards like new exercise gear and the occasional sweet indulgence to celebrate my achievements.

Remember, focusing on one behavior change at a time, maintaining consistency, practicing patience, and offering yourself compassion are the keys to successful habit formation. If you stumble, don't lose heart – revisit your habit goal and persist.

In summary, the path of habit formation is an enduring journey of growth and self-improvement. By embracing these steps and principles, you are moving on the right path towards the empowered and magnificent being you are destined to be.

Until the next post!

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