Action

I'm going to write a journal here tracking the implementation of daily habit(s) into my life. These habits are designed to improve myself in various areas of my life. Backstory I am a 29 year old male, in the past I have tried doing several things (for example meditation, exercise, social exercises) for a period of time. But I find myself losing focus over time when doing this. So my habits got very inconsistent over time. That's why I read up on building habits, and gained insights into the process. I will do things differently now compared to the past: I took a week to write down a detailed plan on how to do it (possible obstacles, why I want to do this habit, how to setup my environment etc.) I will focus on only building 1 habit at a time (in the past I felt like I needed to do multiple at the same time. I will choose to start with meditation. I will link my habit to a trigger: waking up. Yes, this is Pavlovian . I will start with a very small amount of time: 5 minutes. Therefore increasing the likelihood of doing it consistently, and creating a stronger bond with my trigger. Why this topic? In order to be able to share my success (positive reinforcement) / failure (negative reinforcement) with other people. To hold myself accountable to other people. Get support also trying to better their lives by implementing I will start reporting daily starting tomorrow on whether I will do the action (meditate for 5 minutes) to build my habit.

Day 50! I completed 35 minutes of mediation today, thereby having a 50 day streak I'm really happy about. I'm also continuing building my habit to learn Spanish. Still working on the language basics.

Day 43 Did 30 min of mediation and 13 minutes of Spanish learning. Went pretty good.

Day 42 I did 30 minutes of meditation in the morning and 13 minutes of Spanish learning after dinner. Went pretty smooth compared to the last few days.

Day 41 It are hard days, because my mom slept over after the birthday party yesterday. So, I dida quick 5 minutes meditation session in the morning and 5 more later. Then I went to a festival where I also had dinner, so I did the Spanish upon arriving home for 9 minutes. So I sustained both habits. Hopefully I can fall back into my pattern now that things are getting more normal.

Day 39 & 40 On day 39 I did 30 minutes of meditation in the morning. However I did 2 minutes of Spanish learning before I got interrupted by a girl I had over. Didn't do it anymore afterwards. On day 40 I did 15 minutes of meditation on my birthday with girl sleeping over. I did 5 minutes of Spanish learning after birthday dinner with my family. I was just focused on maintaining the habit..

Day 38 Did 30 minutes of meditation and 11 minutes of Spanish today. Overall feeling good and positive.

Thanks, the habit is a lot easier after 30 days that's why I added the second habit. Day 37 Did 30 minutes of meditation this morning and nut also just finished 10 minutes of Spanish just now. It's fun to say very basic sentences shortly into the course.

Day 36 Did 30 minutes of meditation in the morning and 7 minutes of learning Spanish after dinner. Awesome to start a new habit. I thought it also would be a cool reward for myself if I learn Spanish consistently to allow myself to watch a Spanish movie every week :).

Day 35 Did 25 minutes of mediation. Tomorrow starting new habit of learning Spanish for 10 minutes a day.

Day 34 Did 25 minutes of meditation again.

Day 33 Did 25 minutes of meditation again. Yesterday I also planned my next habit: learning Spanish. I'm going on a trip to Mexico in November. So it will be more fun if I can speak some Spanish.

Day 32 Did 15 minutes of meditation. I feel it's automatic enough to start a new habit next Monday. Currently I'm leaning towards learning the Spanish language.

Day 31 Did 25 minutes of meditation. Felt pretty good when thoughts fall to the background.

Day 30 Did 25 minutes of meditation again. I'm starting to think and plan my second habit to add.

Day 29 Did 25 minutes of meditation. It's almost on autopilot. So it's time to start thinking about adding a new habit.

Day 28 Did 20 minutes of meditation again and this marks my 4 week streak of doing mediation every day :).

Day 27 Did 20 minutes of meditation again after sleeping in after a busy week :).

Day 26 Did 20 minutes of meditation again. No problem doing the habit.

Day 25 Did 20 minutes of meditation. It wasa but harder now, because I had to get up quite early because I have to travel 2+ hours this morning to go to some customers this morning.

Day 24 Did 20 minutes of meditation again upon waking. It's getting more and more routine.

Day 23 Did 20 minutes of meditation. It was hard, I had someone sleep over. So I went to the bathroom to meditate there. It was harder to focus.

Day 22 Did 20 minutes of meditation upon waking up. Time is starting to go by faster during mediation, so it also doesn't feel like a really long time.

I was aware of this beforehand. That's why I planned out how I was going to do the habit in a slightly different manner. And also made sure to do it right after the trigger (waking up). So, it requires you to plan ahead and being extra focussed on doing it. I hope that helps you. Day 21 I did 15 minutes of meditation again. So I'm going to reward myself with a nice breakfast for having a 3 week streak of doing my habit.

Day 20 Did 15 minutes of meditation. First time meditating when waking up elsewhere. I was aware of this and made sure I still meditated first thing in the morning.