Embracing Change with Mini Habits

It’s the start of the year so we are all now turning our attention to our New Year’s Resolutions and what we want to do to improve ourselves this year. Yet the reality is so many of these resolutions end up failing, sometimes pretty quickly. So this begs the question – why do we fail in our resolution?  The answer to the question is pretty simple, we set lofty ‘high’ targets which are, in many ways, unattainable. A far more effective way to transform yourself and to achieve longer term goals is to embrace mini habits, after all a little bit every day is easier than a radical change!

Midlife Reboot: Embracing Mini Habits for Fitness and Change

So now that I am, alas, nearly in my mid-40s I bypassed the typical New Year's resolutions due to their low success rate and instead, on December 28th, set a goal to get in shape. Overwhelmed by the prospect of a rigorous fitness regime, I realised the power of mini habits in instigating life changes. Habits, forming about 45% of our behaviour as per a Duke University study, are crucial in shaping our lives. The failure to establish new habits often stems from attempting too much at once. 

To change my habit of writing, I set "stupid small" goals, like writing hundred words for my PhD every day, reading a chapter of a book before bed and trying to eat more sensibly. These tasks, seemingly insignificant, were easily achievable and often led to accomplishing much more than more loftier and in many ways unattainable goals.

The mini habit strategy is about tricking the brain with manageable tasks, which then lead to greater achievements. It removes the pressure and expectations, allowing for a simple yet effective start.

This approach can be applied to various life aspects, like complimenting someone, thinking positive thoughts, meditating for a minute, or even just taking a few steps outside. Starting with one mini habit at a time can lead to significant life changes.

Here’s a few suggestions for you to try –

1. Gratitude Journaling: Write down three things you're grateful for each day. This  may seem ‘fluffy’ but it gets you into the habit of appreciating things and drives towards a more positive mental attitude.
2. Mindful Breathing: Spend five minutes practicing deep breathing or mindfulness meditation. This is a great way to unwind and to embrace the moment
3. Hydration: Drink a glass of water first thing in the morning to hydrate you and to get your day started. 
4. Physical Activity: Do ten squats or any other simple exercise every day.
5. Reading: Read for at least ten minutes on a topic of interest, preferably before bed as its great with helping you to sleep more easily.
6. Complimenting: Give at least one genuine compliment daily. It’s amazing what this does to enforce your positive attitude and you’ll be surprised, you may make some friends on the way!
7. Digital Detox: Spend 15 minutes without any digital devices, preferably before bed.
8. Positive Affirmations: Recite a positive affirmation in the morning, great way to kick-start your day.
9. Kindness Act: Do a small act of kindness for someone each day, like holding a door open.
10. Creative Time: Spend five minutes on a creative activity like drawing or writing.

These habits are designed to be small and achievable, aiming to improve various aspects of your life including physical health, mental well-being, personal growth, and social relationships. Remember, the key to success with mini habits is consistency and gradual progression. I hope this helps to get you thinking about the power of small beginnings and the transformative potential of mini habits in embracing and navigating life. Give it a try in 2024, you’ll see the benefits quickly!