GUEST EDITOR: Preston Johnson
What are the habits that you have always wanted to start or the bad habits that you've been wanting to stop?
A strong routine is a combination of rituals and habits, but you can’t see a habit as its own, isolated event. A habit is something that builds onto other habits, and onto itself. Habits are best used as momentum to help further build a positive and productive routine.
Filtering information.
We could list out all the statistics and studies that have been created, but ultimately you are living your own individual life. There will always be the “ideal” way to do things, but if it doesn't fit into your life, then it isn't going to happen.
“Atomic Habits” by James Clear helps to understand that to build a new habit; you need to “make it obvious, make it attractive, make it easy and make it satisfying. While trying to discard a habit, you focus on the inverse. “The Power of Habit” by Charles Duhigg expands on this when explaining that your brain creates a habit, good or bad, by recognizing a chain of “cue, craving, response and reward.”
Simple habits to get you started on the right track.
Letting sunlight be the first light you see
This helps regulate your Circadian Rhythm, meaning it helps promote your sleep-wake pattern. Giving you more energy in the day and promoting healthy sleep habits.
If you wake up before the sun, I recommend a vitamin D lamp.
Examples: Opening your curtains in the morning or going outside for a few minutes before starting your day.
Limiting screen exposure
Screen exposure in the morning creates an instant negative effect that causes your dopamine to respond to short, less productive actions.
Helpful tips: Set time limits on your phone or purchase an alarm clock that can help separate your need for your phone.
Movement
This promotes a proper dopamine response, so you’ll feel rewarded by larger, more productive actions.
Examples: a simple walk, maybe some light yoga, or even a full workout.
Purposeful Breakfast
The first thing that you put in your stomach is one of the most important things that you can do in your day. This determines how your body breaks down your food and how well your hormones are produced.
Helpful tips: Starting your day with an Earthbar stop; before or after the gym, on your morning walk, or on your way to work. You’re guaranteed a healthy, purposeful breakfast (with the added benefit of earning rewards and getting free goodies in the future). And of course, drink your water.
Mindfulness
Decreases stress, improves energy levels, productivity and awareness. Just taking time for yourself to reflect and collect your thoughts.
Examples: During your sunlight and/or movement. Journaling, meditation, or simply just taking a moment for yourself.
Other positive practices
You can go deeper into the art of your routine when experimenting with cold exposure, red light therapy and other habits in your morning. But, when starting a new routine, it is best to start small. Get confident with a habit before trying to stack on too many, or more complicated ones.
What now?
Take some time with yourself to think. What can you start doing, moving forward with this information? What are you going to do today to help yourself to start building a better routine?
Important reminder:
Forgive yourself. It is a lot easier to restart an old habit, then it is to completely create a new one. We all fall off sometimes, that is how life goes. Please don’t let that keep you from getting back on.
