What kind of habits could there be?
Not only running in the morning and charging. There are a lot of different habits:
1. Going to a good hairdresser once a month is a habit.
2. Arranging strategic planning sessions on the 30th of each month for 2 days is a habit.
3. "I don't eat sugar except in rare cases" - a habit.
4. To start the morning with a block of some certain business (creation of a new project, sales of yourself and your goods, freeriding, etc.) is a habit.
5. In the morning, to reproduce the chain of actions: exercises, showers, dousing.
6. Not to whine and not to brag is a habit.
7. Making a green cocktail in the morning is a habit.
8. Soaking chia or flax in the evenings, nuts in the morning - a habit.
9. To be satisfied with what you have and to be grateful to live for everything you have is also a habit.
You are tormented by all this and many other things to remember and force yourself to do without automatism. But even without the science of introducing habits, you can do it for years and stay in the same place. Surprisingly, but it happens in most people. It doesn't work on willpower, old neural connections take over. Rollback, try again, roll back again, discontent, disbelief in yourself, to lose the forbidden.
All this is a negative reinforcement to the movement towards the goal, to the introduction of habits in general, and gradually disappears the determination to change something.
So what are the rules for effective habit implementation?
It is desirable to take only 1 habit from 1 sphere for a long period of time (a month, preferably not less).
You can take 2-3 habits but from different spheres. Or some combination of habits from one sphere. Well, the maximum, if you are free enough and not loaded - 2-3 habits from one sphere at a time you can try, no more.
Small portions.
Do not take an hour of charging at once. Take "from 5 minutes". Or take "half an hour of charging", but for plan B, when there is no time at all, remembering the point about continuity, we will do 10% - 3 minutes. But we will. New neural connections will not be built so easily, and they need help in this. It's hard for them at first, we are drawn to jump off on already trampled, rolled up concrete paths in the brain.
Continuity.
Once you drop it, there is a very high probability that everything will fall off. Therefore, you need to do at least 1% of the plan but do it regularly. Context and trigger is a very important condition.
You need to know exactly when, after what and maybe before you do it. You brush your teeth after the shower. When will you learn English? After what? How many minutes? Why do you need English, by the way? Are you sure you want to? Not a tribute to fashion?
Allocate time in your plan.
It is also very important. For what time is not allocated - it is not carried out. Okay, if the habit is small. But if it is from 30 minutes, it should not just hang in your head. It should be clearly attached to the plan - after which, when, how much, here's the place for it.
Make it as possible and not possible to do it as much as possible.
Buy a beautiful shape, put socks in sneakers from the evening, put the right video with yoga on the desktop computer, create a folder for notes, hang a checklist on the wall, arguing with a friend, negotiate with the speaker of the session in Skype for a certain time. Think that you can prepare and equip the habit as much as possible? Who do you need to agree with? What to buy (player, a new jacket, a brush for massage). What can I find on the Internet? (implementation scheme, good music, something else).
Listen to yourself, what "scratches"? Why isn't it going?
Freeride, find the reason, eliminate, optimize the necessary links of the system. Most often: "I don't have time to make morning routine, because I get up late. Why am I getting up late? Because it's too late for me to lie down. Why am I lying late and what can I do about it?
Positive reinforcement.
Praise yourself, mark your movement forward, find the good. Do not blame yourself for the breakdowns, do not say to yourself "everything is gone, I am weak, I failed again. Not to write in the diary "again did not perform, again did not do, again failed. It's better not to reinforce it, because of this inside there is only some powerlessness and a desire to give up on everything.
And to think how to make it so that it turns out tomorrow, what else to optimize and adjust, to reduce the volume of implemented habits, whether there are a trigger and context, what to fix, to transfer to another time?
Write in the diary "Today I didn't do yoga, because I got up late (it's necessary to adjust the mode, today I'll lie down early - at 21.30 I'll set the timer and go to bed). But I signed up for a new Instagram, saw in it how to do the pose of the dog face down.
It is not possible to run to the goal, so at least to lie down, but at least some movement to strengthen, to measure.
And to track - what exactly is missing for the start of real movement? Where to take off the load in other places? To give up something? From social networks in the morning? Instead of 40 minutes to do 10 minutes? Clean up Instagram subscriptions so that it doesn't take so long? Optimize something to do it faster?
Your life is only in your hands!
Thank you for reading my article to the end!