

establishing a meditation practice
Based on “Atomic Habits” by James Clear
YouTube summary (below)
3 core ideas:
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Getting 1% better every day (start with 2 minutes, add more time each day)
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Forget about setting goals, focus on changing your habits
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To change behavior, change your identity (I am a yogi) and your processes (creating a habit of meditating), and the outcomes will follow
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Don't be fooled by the valley of disappointment (see below)
Become familiar with the habit loop: cue - craving - response - reward
Example:
cue: you wake up
craving: you want to feel alert
response: you drink a cup of coffee
reward: You satisfy your craving to feel alert
How to make the habit loop work for you?
cue: make it obvious
Make a habit score card (to become aware of your habits)
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wake up - check social media - snooze - take shower - make lunch - …
Use implementation intentions: I will do [BEHAVIOR] at [TIME] in [LOCATION]
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I will meditate at 6am in the meditation room
Use habit stacking: after [CURRENT HABIT], I will [NEW HABIT]
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After I showered, I will meditate.
Design your environment: make cues of good habits obvious and visible
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Create a place dedicated to meditation (one place, one use)
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Install an altar, meditation cushion ready to use in the morning
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Place quotes or picture around the house to remind you of meditating
craving: make it attractive
Use temptation bundling. Pair an action you want to do with an action you need to do.
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I meditate outside to get fresh air at the same time
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mindset: replace “I have to meditate” with “I’m acquiring a more fresh and calm mind”
Join a culture where your desired behaviour is the normal behaviour.
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I joined the immersion and check in with a meditation-partner
Create a motivation ritual: do something you enjoy immediately before a difficult habit.
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Burn incense, light candles, get cosy (yet fresh!), sing a song
response: make it easy
Reduce friction. Reduce the number of steps between you and your good habit
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I’m not allowed to check my phone until meditation is over
Prime the environment. Prepare your environment to make future actions easier
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Prepare your meditation corner before you go to bed
Use the 2-minute rule. Downscale your habits until they can be done in two minutes or less.
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Start with 2 minutes of meditation
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Focus on small 1% changes
Automate your habits. Invest in technology and onetime purchases that lock in future behaviour.
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I download a meditation app that tracks my progress
reward: make it satisfying
Use reinforcement. Give yourself an immediate reward when you complete your habit
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After I meditate, I dance to my favourite music
Use a habit tracker. Keep track of your habit streak and “don’t break the chain”.
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I have a calendar and put a cross each time I meditate
Never miss twice. When you forget to do a habit, make sure you get back on track immediately
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Report your meditation to your mediation-partner
