I recently had the opportunity to sit in on a wonderful webinar by James Garrett, Creator and Founder of Brain by Design. The topic was mini-habits and he included some great information on how using “mini’habits” or small steps which can help change your behavior in a way that is much more sustainable and easier to achieve your goals.
I highly recommend his website and podcast which you can find by clicking on the above link.
A few little tidbits that you can start today – I am going to use drinking more water, 8 glasses a day, but you can use this technique for any new mini-habit you want to create.
Start with an anchor habit, something that you already do regularly. Case in point is to use the bathroom. Every time you go to the bathroom you are going to go to the sink, fridge or where ever and fill up your glass with water.
Mini-habits work better when you create groups of 3; add - walking 50 steps and stretching (just one or two stretches to start).
Celebrate your successes – put a calendar on your fridge with a space to check off each day you were successful in drinking 8 glasses of water, walking extra steps and stretching!
Although your brain will default to the easiest way, it also likes to be challenged. Challenge needs a brain with will power. Sleep or exercise can recharge your brain. By including a 20 minute rest period during the day (usually mid-afternoon is when most people need this) you will recharge your brain and increase your will power.
For instance, if late afternoon snacking is your downfall, make sure to find time BEFORE this happens to sit quietly and rest. Often hard for those of us who are in the office for 8 to 10 hours a day . . . This might mean your “rest” is a quick powerwalk or going up and down the stairs a few times to re-energize.
Be sure to start small. After you have success with drinking water, walking and stretching – gradually increase your habits. Move on to 75 steps and one minute of stretching. By now your water intake must be 8 glasses (all of those potty breaks from drinking water . . .)
Here are some more resources – www.minihabits.com and www.tinyhabits.com.
If you would like my help to find ways to make your new mini-habit become a new behavior – give me a call or email and we can set up a time to discuss ways to make this happen.
Cheers –
Dawn Dawn@SandersCoachingTeam.com 425.351.8125