We all know there are things we should do regularly but often don't—like drinking water, flossing our teeth, taking vitamins, or calling a loved one each week. We know what we should be doing, but we don’t always follow through. I know this all too well. I used to be the one who rarely did most of these things. However, with one small habit, everything changed. I've mentioned this many times, but my habits have helped me in so many ways—from my health to my household chores.
About 10 years ago, I read a book called Tiny Habits by BJ Fogg, PhD, and it forever changed not only my health but also my attitude. Fogg explains how our brains work and how we can train them to do anything if we do it consistently. Yes, that includes the bad stuff too! We all have habits that might not be so good for us. But the good news is, we can make or break any habit.
The first piece of advice Fogg gives is to start very small. I started by taking my vitamin D every day. Then, he suggests finding something that will trigger you to perform the habit. My trigger was the coffee pot. Fogg refers to the trigger as the "anchor." When I make my coffee and open the cabinet, I grab my vitamin D and take it. He also emphasizes the importance of celebrating each time you complete the habit. It’s so simple that it doesn’t require much effort to make it stick. However, when I started using my 5-minute yoga app, I did celebrate at the beginning by telling myself, "Great job!" The book dives into the psychology of how and why we form habits. To keep it simple, these small habits can become so automatic that you don’t even think about them. Sometimes, forming a habit can be a little messy—you might forget and think, "Oops, I messed up." No worries, just do it and get back on track. The benefits can be astonishing. I've been habit-stacking ever since. My understanding of habits has grown thanks to reading Atomic Habits by James Clear, which takes the concept to another level. Great book.
Here are the simple habits in my morning routine that I have developed over the past 10 years. Some are at least 10 years old, and some are as new as three years.
My habits that stuck (yep, some fall by the wayside):
I get up, wash my face, and apply Vitamin C with eye cream. I brush my teeth and then stretch my body, reaching up to the sky and then touching my toes. I then go into the kitchen, put away any dishes from the drying pad (which I try to do the night before, but sometimes I put it off). Then, I do a few squats while reaching for the coffee and vitamins. I fill my big water jug, unload the dishwasher if needed, make my coffee, and while it’s brewing, I get out my yoga mat and do my yoga. I try to do two of the 5-minute yoga sequences. Yes, I do this 98% of the time. If I'm traveling, it sometimes doesn’t work out. No big deal. Just get back into the routine. I don’t have a good nighttime routine yet, and I know it.
Here are a few of my bad habits:
I have a bad habit of drinking a glass of wine while cooking dinner. Yes, it's a habit I've created. When it's dinner time, I want a glass of wine. It’s a habit. I also have a habit of wanting nuts after dinner. It’s similar to those of you who crave something sweet after a meal—I want salt and crunch. I just ate; I’m not hungry. I know it’s a habit in the making.
So, what is it that you want to start doing as a habit? Pick something simple, like drinking a glass of water every morning. Then, find your trigger and attach the habit to it. I promise it works. It can be messy at the beginning, but it will stick. And the fun part is, you’ll be so proud of yourself in six months.
You got this.
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