Kicking off the New Year Gently
My pattern of broad-sweeping proclamations for the new year is a thing of the past. I’ve experienced just enough of the disinterested-by-February phenomenon to prove that even my best intentions in January do not translate to action even a few weeks later. But what if I kicked it down several notches and focused on itty bitty changes? Would I experience more success? To this, I reply, based on a sample size of two years, “YES, smaller is better!” Introducing, the micro-habit.
Micro-habits are bite-sized commitments we can make in different areas of life when seismic changes feel like heavy lifting. We choose things that blend into our already existing behaviors, but more accurately reflect our intention. During year one, I downloaded the Calm app and committed to doing just two post-workout meditation sessions lasting no more than two minutes each week. It stuck! Last year, in a real effort to curtail excessive electronics usage, I parked my phone in the back entryway to my home upon my arrival and left it there until the next morning. Sometimes, I’d pick it up and check it before bed, but that was the exception, not the rule. By now, I have habituated both behaviors. I am approximately 15% more Zen now that I meditate regularly. As for becoming uncoupled from my phone, I can only report that I have not missed an important text, phone call, or email in the last year and have resumed crossword puzzles and reading instead.
The important part about these changes is that they came about with extraordinarily little effort on my part. The time commitment to meditate was a total of 4 minutes a week! After a few weeks, I found myself searching for those moments of peace and mental rest. And now that my phone is safely parked near the entrance/exit to my home, I scarcely think about interacting with it.
These shifts are also supported by science! Science tells us that our brains respond better to small shifts repeated over time. They’re not only more likely to stick, but they can lead to more meaningful change (if such is wanted) because as we successfully incorporate minor changes, we build momentum for more significant ones.
If you are even the slightest bit interested in shifting some small part of your life, I endorse the practice of micro-habits. There are many different light-lifting efforts that can effect positive change on your life in the long run. I invite you to try one out.