Developing a New Habit - An Experiment

One of my dreams is to have a daily spiritual practice like meditation or yoga.  I have wanted this for quite some time and have tried and tried to develop a habit around this goal.  Well, I'm trying again.  This time I have decided to follow the guidelines for creating new habits from ZenHabits  and I've outlined the plan below.  The first habit I want to install is tapping for stress relief.  I recently used tapping to fight jet lag on an international flight, ease indigestion and reduce feelings of irritation toward a friend.  So I already know it works miracles!


1.  Write out and visualize goal clearly:

By September 2008, I want to be DEEPLY HAPPY by becoming grounded with a daily spiritual practice, getting clear about my desires and having success in all areas of my life.

First step:  I want to have 30-60 minutes of spiritual practice every day, or as much as I need to stay in a state of peace.

2.  Think about the steps needed to reach the goal:  Visualization, visual reminders (anchors) everywhere, tapping, meditation and/or yoga
3.  Determine the daily/weekly actions needed to reach the goal:  Add being DEEPLY HAPPY and practicing tapping to morning shower Virtual Reality time, starting with my next shower tonight or in the morning.
4.  Put anchors in at least 5 places to remind me of goal:  Print and cut them out tonight.  Find places at home for them, one in my car and several at work.
5.  Pick a start date, get supporters on board, and build motivation:  I started tapping on 6/11, now I need to get supporters, etc.
6.  The Plan:

  • Start with 5 minutes of tapping every morning when I arrive at work, before leaving my car.     
  • Add 5 minutes every evening when I get back in my car to drive home.
  • Add 2 more 5 minute segments during the day - find a trigger to help these stick.
  • Add morning tapping or meditation 1st thing after feeding the cats
  • Add evening tapping or meditation 1st thing after feeding the cats

7.  Focus on the 1st habit for at least one month
8.  Get support:  KristinCoach, a few friends, perhaps Tapping.com or ZenHabits forums
9.  Log my progress:  Blog it, use iPhone charts, Goals Focus Form, forums
10.  Be accountable to a person or group:  My blog, KristinCoach, maybe StickK.com
11.  Plan for triggers:  Covered above
12.  Read about it, be immersed in it:  Tapping newsletters, meditation info, tapping ebook
13.  After about a month, enjoy the habit being on autopilot, and celebrate my sucess!   Rewards:  3 days - ?; 10 days - ?; 20 days - ?; 30 days - ?!
14.  Add the second habit and repeat the process

Posted by Leslie at 6/12/2008 6:52 AM
Categories: Habits
 
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  • 6/16/2008 1:12 PM Colin wrote:
    The problem I would have with the method you outlined above is that there isn't a measure of progress to a goal.

    To give you an example, I wanted to get into the habit of reading Lord of the Rings in Portuguese every tea break.

    It was tough getting into it but it is now a regular thing I do every day I am in the office.

    A major motivation was seeing the pages go by. First to get to 100, then 150, I am now on 350 and looking forward to getting half way.

    You might consider building in say, a tick on a calender so you can see the line getting longer?
    1. 6/16/2008 7:22 PM Leslie wrote:
      Colin, you're doing great with your new habit! Very impressive!

      You're totally right about tracking my success. I planned to use my iPhone charts app but I haven't started yet. Thanks for the reminder. I may also use a calendar as you suggest!
  • 10/31/2008 10:00 AM PPC Lead Generation wrote:
    Wow i am going to do this too. I hope i can follow my goals. Good luck to us
  • 11/2/2008 4:37 PM LeslieB wrote:
    It's very satisfying to improve a life through a new habit. Good luck to you!

    Leslie
  • 2/20/2009 10:30 AM Internet Marketing Ebook wrote:
    Thanks for taking the time to post such a detailed and informative article. It has given me a lot of inspiration and I look forward to more like this in the future.
  • 7/12/2009 1:04 PM Danny wrote:
    Hello everyone. O, it is excellent to have a giant's strength; but it is tyrannous to use it like a giant.
    I am from Belgium and now teach English, please tell me right I wrote the following sentence: ""

    With love , Danny.
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  • 12/28/2009 11:55 PM way2sms wrote:
    I would like to thank you for the efforts you have made in writing this article and i am hoping the same best work from you in the future as well.
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