This is the final part of the Beginner’s Guide to Mindfulness, a four-part series in which I discuss the benefits of practicing mindfulness and provide you simple techniques for incorporating the practice into your daily life. If you missed it, you can catch up by reading Part 1 , Part 2 and Part 3.
Habits are huge. They are a part of almost every aspect of our lives, often going unnoticed until something happens that makes us take notice of them.
When we aren't being mindful, habits take over, and we are essentially running on auto-pilot. But by being mindful, by paying attention to each moment, we can reclaim the Captain's Seat.
Habits aren't bad, but they can be bad for you.
Habits can seem like a contradiction to mindfulness as habits are, by definition, something that you do so often that they are almost involuntary. But a habit can also be simply an behavior that is done regularly, such as brushing your teeth.
Why is this distinction important?
Because the first definition involves no thought, no purpose. That kind of habit is simply a reflex. But an active mindfulness practice can take an involuntary habit, and turn it into a much healthier mindful habit. This means that you still brush your teeth like you always do, but instead of absently brushing, you're focusing on the strokes, noticing the minty tingle in your mouth, feeling your teeth getting clean, and knowing that you are keeping your body healthy.
Create New Habits
Just as mindfulness can enhance current habits, it can also be used be used to create new habits in place of old, unhealthy habits.
1. Pick just one
Pick one habit that you want to create or modify. Don't attempt to change 5 habits at once. It will be too overwhelming. Keep in mind that it doesn't matter what habit you pick. It could be to continue your mindfulness practice (which I recommend!) or it could be to floss every day, or take your lunch to work, or drink 8 glasses of water. Mindfulness can be used in any area of your life.
2.Start with the basics
Set a goal for your new habit. Then follow the simple steps that you learned in part two of this guide to begin enforcing that habit in a mindful way.
3. Track
It is vital to pay attention and track your progress. So many times I've tried to make drinking 8 glasses of water each day a habit. Each time, I get going, I'm doing really well at getting them all in. And then I get comfortable. I start to trust my intuition and stop tracking. And before I know it, I'm back to square one. It has been said that it takes 21 days to create a habit. I'm no scientist or psychologist, but I'd like to amend that statement a little. I think it depends on the habit. If this new habit was created to break an old one, it can take longer. It really depends on how much you want this new habit in your life.
4. A little help
They say it takes a village to raise a child... well I say it takes a village to change a behavior. So many of our behaviors are tied to the people in our lives - be it social drinking or smoking, eating out, or even negative self-talk.
If you're trying to cut the habit of eating out for lunch, let your co-workers know so that you can pick a place that isn't going to compromise your goal. The company we keep says a lot about us. Make sure yours says something good.
5. Tools
In the beginning it can be very hard to remember your habit (because it isn't a habit yet!). Practicing mindfulness will help a lot, but it's okay to get a little help when you're just starting out. Below, I've listed some free tools that you can use on your computer or your smartphone (or ipad) to help you track and remember your habit.
Note: None of these are affiliate links. I will not gain anything if you click the links. I'm simply sharing a few tools that might help you.
- 21Habit: This is the program I'm currently using, and I love it. With 21habit, you pick a habit that you want to create. Then you give them $21, one dollar for each of the 21 days it takes to create a habit. Each day you are successful with your habit, you get a dollar returned to you. Each day you fail at your habit, one dollar is donated to charity. They have a free version as well.
- Success Log: A free app that lets you track anything you want. Allows you to analyze your data so you know exactly where you stand.
- Joe's Goals: A very simple free website for tracking your habits/goals. Just click to add or remove check marks. Allows for multiple goal tracking, and the ability to track negative actions as well.
What habits are you working on now, or which will you begin? Have you ever used a tool to help you track a goal or a habit?
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