For the past few months, I’ve been working on revamping my bedtime routine. I wanted to incorporate some decompression time before hitting the sheets, aiming for stretching, meditation, and relaxation before sleep. However, I encountered a few challenges:
Breaking the old: Creating a new habit meant remembering to perform it. I was so accustomed to my “crash-into-bed” routine that initiating new actions required actively disrupting the old. To kickstart this habit, I had to end my nights slightly earlier, ensuring I had enough energy for the new routine.
Starting small: Initially, the discomfort of disrupting my routine was present. To combat this, I minimized the task. I unrolled my mat and told myself any time spent on it “counted,” even if it was just lying flat (Savasana pose). This small action initiated the desired change.
Leveraging cues: When forming a habit, incorporating cues is crucial. These cues can be external (alarms, sticky notes) or internal (emotions, time of day). The key is for them to be consistent, noticeable, and linked to your desired action. I chose brushing my teeth as my cue. Pairing the new habit with an existing, ingrained routine like brushing my teeth increased its chances of sticking, essentially piggybacking on the established routine.
Self-compassion: Despite its simplicity, changing my routine required effort and focus. To stay motivated, I practiced self-compassion: I accepted forgetting sometimes, embraced imperfection, and rewarded myself with a simple “good job” for completing the task.
ACTION: Pick a habit or routine you’ve been considering improving on and find the smallest tweak. Maybe you want to add a dash of pepper to your pasta or start incorporating a short walk into your lunch break. What tiny action can you take today to nudge yourself towards improvement?
