Did you know that a large part of our daily lives is governed by habits? Some studies suggest that 50% of our lives consist of habits, while others estimate it to be as high as 90%. This means that many of our actions happen on autopilot, without us even thinking about it.
There is, of course, a certain comfort in this, but routines actually also provide a sense of surplus, as we can focus our energy on other things.
Nevertheless, we must be careful that everyday life does not become too controlled and routine-driven to such an extent that we forget to live life and be present in what is.
Many of us have different things we want to change in our lives, but it can be challenging to find the right way and motivation.
If we have previously failed to change a habit, it can quickly create a feeling of defeat, even before we try again, and this way we can end up reinforcing the defeat each time, making it harder to break through.
It is said that it takes 21 days to create a new habit. As with everything, it is relative, but nevertheless, the 21-day method is a simple and effective way to start the process of habit change and create a healthier lifestyle.
In this blog post, we delve into what habits are, why they can be difficult to break, and how you can create new, good habits based on the 21-day method.
What are habits?
Habits are everything we do again and again - consciously and unconsciously. These are actions and routines such as brushing teeth, the morning routine, a fixed route to and from work, shopping habits, and eating habits.
But habits are also thought patterns, communication styles, and expressions that we use repeatedly.
Habits are actions we repeat so often that they become automated. One could say that habits are the brain's way of saving energy by creating routines and systems so that we don't have to constantly deal with something new.
In mindfulness, this is called doing mode. Read more about doing and being in the next section.
Habits are, therefore, a programming. A programming that is shaped by our experiences and surroundings, and which creates the framework for our lives β and thus for our possibilities.
Therefore, habits are also important as they help "set the scene." We acquire habits throughout life, but many habits are ingrained in us through our upbringing, based on societal norms, family values, etc., which is why we are often not even aware of the programming itself. As with everything, we can "reprogram" ourselves and create new habits and frameworks. As I often say: With awareness comes opportunities - and responsibility.
You can also read more about much of this in my book "The Energy of the 5 Seasons", where I share with a focus on the energy of the changing seasons.
Healthy habits with mindfulness - doing and being mode
In mindfulness, it is said that we can be in two states: doing mode and being mode.
Doing mode
Habits, planning, analysis, expectations, evaluation, past (reflections, regrets, etc.), future (dreams, worries, fears, plans), and not least, absence.
Being mode
Exploration, experience, curiosity, spontaneity, openness, experiencing as if for the first time, present, and being fully consciously present in the moment
Both states are necessary. There must be balance. But in the world we live in, we are predominantly more in doing mode than being mode, which is why being mode needs attention for most people.
A good exercise to delve a little deeper and beyond the ego can be to focus on something as simple as "being." Existing.
To connect with the heart and the state of being alive. To distance ourselves from what we might desire and crave and instead simply allow ourselves to just be. Without the need to do anything. Just be. Right here and now. Without plans, without responsibility, without goals.
That's what yoga and meditation are so good at helping us with. To give us a break from the ego and the many tasks and thoughts, and just allow ourselves time to just be. Be with ourselves and what is.
Get out of thoughts and the head and into the body. Connect with the body, with the senses, with the heart.
I can highly recommend yoga, mindfulness, or a good walk in nature to get into being mode. These are the tools that I myself am very fond of. Maybe they work for you, maybe you need to find another way.
Healthy habits provide energy and surplus
As the headline says, healthy habits give energy and surplus. Of course, as with everything, it is relative, but a healthy habit will give you a clear conscience, joy, and preferably also energy.
You must, of course, define what healthy/good habits are for you.
One could say that creating good/healthy habits is an investment in oneself. Good habits can help provide structure and balance in everyday life, so you can use your energy on what really matters.
When we establish habits that support our body and mind, it becomes easier to achieve our goals, improve our quality of life, and feel more satisfied and happy. Small but positive habits can over time create big changes that strengthen both your health, well-being, and energy.
That's why it's hard to break bad habits
Habits are not only difficult to break because they are ingrained; several psychological and practical factors play a role.
It is said that habits are built in three steps: triggers, action, and reward. Triggers can be anything from situations and surroundings to thoughts that cause us to repeat a habit. The action is the habit itself β what we do. The reward is the satisfaction or feeling we get afterwards.
When we try to change habits, we often encounter challenges such as lack of motivation, time pressure, or fear of failure. Sometimes it is even our own old patterns that hold us back β without us being fully aware of it.
It makes good sense that the longer you have done something, the more "normal" it has become, and the harder it will be to change it. We may even become completely attached to our habits and feel that they are a part of us - or even identify with them.
6 steps to break your habits
Below you will find a simple method that helps you work with your habits. It's about small steps that fit into your daily life and can make a noticeable difference over time.
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Set a clear intention: Start by asking yourself: Why do I want to break this habit? What do I want to add to my life instead? Example: Go for a walk daily to get more energy, fresh air, enjoy nature, get in better shape, and feel healthier.
Also, feel free to read my blog post about Sankalpa HERE - Start small and realistically: Big goals can be overwhelming. Start with small steps. Example: Go for a 10-minute walk daily and gradually increase.
- Find motivation and inspiration: Feel what the new habit will give you and try to find the motivation. Feel free to seek inspiration from others - it is undoubtedly one of the best ways to create change.
- Replace bad habits with good ones: Find something positive that can take the place of an unhelpful habit. Example: Swap screen time for 10 minutes of reading before bedtime.
- Make it easy and accessible: Small adjustments can make it easier to maintain new habits. Example: Prepare your meals or healthy snacks in advance so you always have something easy and nutritious on hand when hunger strikes.
- Celebrate small victories: Acknowledge your progress along the way. All progress should be celebrated. Small rewards keep motivation up and create joy and energy.
Even though celebrating small victories comes last, it is absolutely important. In fact, as a coach, I have always tried to encourage celebrating small victories.
Gratitude, appreciation, and the joy of the small things have an unusually strong effect on us. This should not be underestimated - and it also helps us get back into "being mode," as we enjoy the present moment.
Suggestions for healthy habits
There are so many good suggestions out there that we can easily feel overwhelmed. And in fact, it can become so unmanageable that we either don't know where to start, or perhaps even feel guilty about how many good habits we want to implement but never really get around to.
It's not about doing everything at once, but about finding what feels right for us β one step at a time. Start small.
To make it a little easier for you to get started, I have compiled some of the habits that are often considered good and beneficial below. Perhaps you can find inspiration in them. And if they are already a part of your life, then I am sure that you can easily work from there as well.
Fluids: Drink approx. 2-2.5 liters of water daily.
Exercise: Try to get 15-20 minutes of exercise into your day. For example, you can start and end the day with 10 minutes of yoga, stretching, or other movement.
Movement: Try to walk a little, move, or change your working position during your day if you have a sedentary job. Also, feel free to take a good walk in nature.
Meditation/Intention: Feel free to spend 5-10 minutes in the morning on a light meditation/reflection, setting an intention and energy for the day. Or do a 5-minute breathing meditation during your workday.
Diet: Try, for example, to
- Minimize coffee intake - you might replace one cup with tea during the day or try drinking half cups instead to cut down a bit.
- Replace sugary snacks with healthy alternatives.
- Eat more greens
- Cut down on alcohol - perhaps replace it with a glass of freshly squeezed lemon water, which has an alkaline effect on the body.
Sleep: Get good deep and regenerative sleep. Perhaps go to bed early to improve your sleep quality and ensure that there are no light sources in your bedroom that disturb deep sleep.
With awareness comes opportunities - and responsibility
Healthy habits are important for creating the right framework for us to unleash our potential. But it takes time and patience to break old patterns - and not least, awareness.
First, we must become aware of our habits if we want to change them. With awareness comes opportunities - and responsibility.
So a good exercise is to try to observe yourself during a day and perhaps write down all your habits; what you have done before and what you will do again.
New course for support and inspiration
Do you want to go even deeper? On January 1, 2025, I am launching my new 21-day course for healthy habits.
The course combines reflection, yoga, and concrete tools that help you break old patterns and create healthy habits.
We can do so much ourselves, but often inspiration is a fantastic tool. And as something new, I am also launching an online community along with the course, so you can seek support, help, and inspiration from other like-minded individuals who also want to build new healthy habits.
You can already sign up for my course via my website HERE, but please note that the course will only open on January 1.
Even the smallest steps can lead to big changes β so why not take the first step towards new healthy habits today? π±
With love
Isabelle
