Photo by Brad Starkey on Unsplash
What has become apparent to me is that my time management sucks right now. It is a beautiful Sunday morning, and here I am, busy trying to meet a deadline. Not that I mind, as I love what I do, but the point is I should have planned better. Given the topic of this post, perhaps I am writing this more for myself #justsaying.
In week 1 of Transformation in Motion, I spoke about defining the Why. Why do I want to see transformation in my life (see post-dated 18/06/2021). Last week it was about non-negotiables (Part 1) and how to start introducing activities that contributed to a positive mindset (see post-dated -24/06/2021 ).
Today’s post is all about micro-change and how to introduce changes that will become habits slowly. According to Dr Caroline Leaf, in her book Switch on Your Brain: The Key to Peak Happiness, Thinking, and Health (2013), it takes 21 days to form a habit. But for many people to maintain momentum is often tricky. Also, people will often comment that they do not have time. I suggest the following 2 step approach:
Step 1: Do a time analysis; in other words, write down what you do each day in great detail. Then, look to see where you could make changes. For example, how much time do you spend on social media or watching TV each evening? How much time could you save in the mornings if you prepared the night before? Given that we only have a certain amount of time each day: how are you spending your time, and where can you make changes?
I decided to do a 28-day book challenge using the app Headway. I found the best time was when I was driving to work. I also realised that I was spending too much time on social media, so I now give myself 15 minutes each evening to catch up and connect.
Step 2: Micro-change is when you start by doing each new change for 10 minutes per day. This concept I learned from Mel Robbins, a brilliant coach and motivational speaker. After the first week, you then slowly increase the time each week until you are meeting your goals, whatever they might be.
So let’s say you want to start exercising and have not done so for quite some time. Your goal is to walk every day for half an hour within four weeks. Start with a 10-minute walk each day. The following week increase the time and pace to maybe fifteen minutes, and the next week increase it by a little more. This not only helps to create a new habit, but you are gaining the momentum to pursue and achieve your goal.
P.S Initially keep your goals to a maximum of four weeks. This makes them easier to achieve and you are creating new habits. Break the goal down per week and suddenly what seemed like a huge task is quite manageable.
There are a multitude of brilliant theories about how to change aspects of your life. There are also countless YouTube videos, blogs, podcasts, and the list goes on. What is important is that you find what works for you and that you have fun doing it. Start small, keep it simple and keep going. Until next week take care and be safe.