Today is the day to cross at least one thing off your “To Do” list!
It’s okay if it’s easy–by now, I hope you’re getting the concept of Daily Shoring: do something positive and proactive every day.
It’s better to do one small thing each day than procrastinate because you think you should do more.
And accomplishing one goal, even if it’s small, reinforces an active mindset as opposed to an avoidant mindset.
Want to set yourself up to accomplish something tomorrow as well? Try this simple, but extremely effective, behavioral tool:
Define what you want to accomplish, then shave off the first 60 seconds of that task now. For example, if I want to eat a healthy breakfast tomorrow, then I will line up my food choices in the refrigerator so they are front and center. Behavioral research shows that pre-accomplishing the first step (which usually includes some degree of decision-making) significantly increases the chances of successful completion of a goal. It seems that it’s more about the decision-making than the actual time involved. Try this–it really works!
In case you don’t have a “To Do” list, here are a few small but important/satisfying tasks:
- Make a “To Do” list
- Back up the files on your computer
- Clean out the fridge
We’ll tackle procrastination another day. . .
For a little inspiration today, learn about someone you admire! It can be an historical figure, a celebrity, or someone in your own life.
For today, decide who inspires you, and if it’s a public figure, read a little about him or her online (Wikipedia is of course a good resource). If you really want to dig into this, consider reading a biography or autobiography.
Reading someone’s life story is a great way to gain perspective on life’s ups and downs.
Also, try to understand the individual’s code of conduct and personal habits, which helped make him or her into a person you admire.
If you’ve chosen someone in your own life, here are some questions you might ask:
- What decisions in your life are you most proud of?
- What have you worked the hardest for? Did you get what you originally wanted?
- What was a major setback in your life, and how did you make the most of it?
Who did you learn about today?
Yesterday you targeted one bad habit and today you’re going to add one healthy habit!
Okay, if the thought of incorporating a new habit is too much right now, it can be just for today.
Like all Daily Shoring tips, the most important thing is one positive action each day. You can make it as simple or challenging as suits you at the time.
If you need something simple, how about–
- Leave 10 minutes early today for work/appointments/school so you don’t feel rushed
- Take 5 minutes before leaving home to straighten up a bit so things are more calm when you return
- Stretch for 5 minutes at the end of your day
- Take 5 minutes for diaphragmatic breathing–if you don’t know what that is, here’s a link:
Diaphragmatic Breathing education by Scott van Niekerk of Wholistic Physical Therapy (It’s only 3 minutes long.)
If you’re up for more of a challenge, what routines in your life need improving?
Are you always rushed, eating poorly, not exercising, procrastinating? Choose a focus area then add one concrete step toward change that you can commit to for the next 10 days. Need help holding yourself accountable? Here’s a link to The Best Goal Setting Apps.
If you want more structure or need more information about the best way to build healthy habits, remember the Power of Habit book, or visit this blog which gives a great overview of changing habits based on Power of Habit and mind mapping:
http://www.asianefficiency.com/habits/how-build-new-habits-mind-maps/
What healthy habit did you add today?
Focus today on one thing you want to change about your daily habits.
It can be really small as long as it’s concrete, and it can be just for the day if that’s all you’re up for. For example, if you think you tend to eat too much for dinner, then just for today, eat a smaller portion. Easy.
If you’re up for more of a challenge, think about targeting something longer term.
Spend some time thinking about what’s realistic, then develop goals and a plan of action. (For more on goal setting, feel free to jump ahead to Set a Realistic Goal!)
Research shows that having a specific plan for resisting the temptation of a bad habit is the key to success.
It’s best if the plan involves an “incompatible alternative behavior.” That’s a psychologist’s way of saying that you need to have a new habit or behavior to substitute for the habit you’re trying to break. Ideally, the new behavior is “incompatible” with the habit you’re trying to break–in other words, you can’t do both at the same time.
To learn more about the science behind breaking bad habits and building healthy habits, check out The Power of Habit by Charles Duhigg.
Research shows that exercise is as effective as antidepressants in cases of mild depression, and can also alleviate anxiety, so get moving!
If you’re on the easy plan, dedicate just 5 minutes today to physical activity–stretching, jumping jacks, go for a walk–don’t hurt yourself, but move!
If you’re physically fit but unmotivated, try the 7 Minute Workout app. Quick, effective, and you don’t have to think about it.
If you’re already physically active, do a full workout and/or spend some time thinking about your workout routine. Do you need to change things up, challenge yourself more? Register for a 5K , half marathon, or new yoga class? Keep yourself challenged, but above all, keep exercising! It’s one of the best things you can do for yourself.
