Hey there!
If you’re feeling stuck right now, try focussing instead on what you can do today. So often we feel overwhelmed when viewing where we want to be in the future. We forget that it is simply the sum of our small daily steps that will take us there.
One of my favourite sayings is “The secret of your future success is hidden in your daily routine.” Sometimes the actions we take daily seem almost insignificant. Yet, these tiny seeds planted in the garden of our life grow over time into strong trees, bearing the fruits of success and fulfillment.
Today I want to look at easy ways to create new habits. I'll also suggest five simple, one-minute daily habits that will help position you for success.
When considering how effective a tiny adjustment to your daily habits might be, consider the analogy of a plane. If a pilot alters the plane's course by just one degree, it might not seem like much at first. However, over a long distance, that small change can lead to a completely different destination. Similarly, small daily habits may seem insignificant now, but their cumulative impact can be profound.
However, forming new habits can be challenging. By nature, most humans are resistant to change because it is associated with a level of discomfort.
Below are five simple hacks you can use to increase the chances of a new behaviour truly becoming a habit.
Start Small: Begin with tiny, manageable actions that are easy to integrate into your daily routine. This reduces resistance and makes it more likely that you'll stick with the habit. I listened to a podcast recently where a therapist spoke of a client who desperately needed to increase physical activity in his life to elevate and improve his mental health. The client committed to go to a local gym that was in between his home and work, twice per week for 45 mins. A month later when they met, the client was entirely dejected and admitted he had not been once in the entire month. Realising his error, the therapist got down on the office floor and taught him five minutes of body-weighted exercises right then and there. He asked the client to do these exercises once per week for the next month. A month went by and they met again… the client walked in elated and reported that he had done these whilst his dinner was cooking of an evening. Not only had he done them once a week, he had now extended them to 10 minute sessions, doing them three times per week!
You see, starting small isn’t just about capacity. It’s about building trust with yourself. By completing something small that you set out to do, you believe that the next step you take you will also complete. By simply STARTING, your identity shifts. Thus, setting you up for greater success.
Be Consistent: Consistency is key to forming new habits. Aim to practice your new habit at the same time each day to create a sense of routine.
Remember that there will be days or weeks where you will neglect your new habit. These times do not invalidate the progress you have already made. If your goal was to go to the gym three times this week for an hour each session, but you made it twice for a half hour each time – give yourself a pat on the back instead of beating yourself up. You are closer than you were to your goal of fitness. And beating yourself up for what you didn’t do only serves as a disincentive to going back there.
Use Triggers: Identify triggers that prompt you to perform your new habit. For example, if you want to start meditating, use your morning coffee as a trigger (or reward for) meditation.
Track Your Progress: Keep a habit tracker or journal to monitor your progress. This provides a sense of accomplishment and motivates you to stay on track. Alternately, ask someone else to be your accountability buddy. I’m a huge fan of using the accountability system – especially for those of us who don’t love feeling like we are working on a report or an assessment!
Celebrate Small Wins: When we understand of the significance and power of incremental steps and changes, we no longer discount the small wins. One day you will look back on today and know that this was a crucial stepping stone in your journey. So - celebrate your progress, no matter how small - because you deserve it!
One-Minute Habits for Success
I promised you five simple daily habits that take only one minute and will help position you for success. Too good to be true? Keep reading…
Gratitude Journaling: This only needs to take one minute – I promise! Spend one minute each day writing down three things you're grateful for. This practice shifts your focus onto the positive aspects of your life and fosters a mindset of abundance.
I moved home recently and when packing, came across a jar of Post-it notes that I had created at the start of 2024… full of small things that had happened each day and that I was grateful for. It was such an encouragement to randomly pull notes out and reflect on wonderful things that had happened – and a powerful reminder to focus on the positives in each day.
Deep Breathing: Take one minute to practice deep breathing exercises. This calms your mind, reduces stress, and enhances your focus and clarity. One breathing exercise I love to use both personally and with clients is 4/4/8: Breathe in for four counts, hold for four counts and breathe out for eight counts. The extended exhale activates the vagus nerve to slow your heart rate and calm you, allowing you to be present and focus. I find this technique particularly useful to still my mind and body before presenting or speaking.
Stretching: Dedicate one minute to stretch your body. This helps release tension, improve flexibility, and boost your overall well-being. It’s incredible how taking just one minute to focus on yourself instead of diving straight into the day – or a social media rabbit hole – can improve your mindset and productivity. Here’s a one-minute yoga stretch you can do in bed of a morning – so absolutely no excuse to not try one!: https://www.youtube.com/watch?v=VGVH-6KKVDM
Positive Affirmations: Spend one minute reciting positive affirmations. I used to try to get my children to do this – and truth be told, they hated it! So, if reciting out loud feels too forced, try just having a box of cards that you can pull an encouraging word from each morning whilst you have your coffee. I personally have a stand on my bedside that holds a positive affirmation card pertinent to whatever I am currently working on. This reinforces self-belief and helps you cultivate a positive mindset.
Random Acts of Kindness: Take one minute to perform a random act of kindness, such as sending a kind message to a friend or complimenting a colleague. This not only encourages someone else but makes you feel great - enhancing your own sense of fulfillment!
And in case you are wondering… I do have a morning routine that I started almost 2 years ago now, when I decided my abs were looking a little neglected. It’s very simple – Sit-ups, Supplements, Shower (and yes I’m a fan of a little alliteration!)
Each morning, I do 100 Sit-ups. I use the same track “Call It Love” by Felix Jaehn and Ray Dalton. Don’t ask me why this track… I honestly have no idea! However, this signals to me that my day has started. And even if I don’t make it to the gym that day, I have at least taken five minutes to do a little exercise. I follow this up with Supplements and Shower. I’m currently working on adding Sunshine in there as part of my morning routine – out on my veranda in the natural light and sunshine for a few minutes to regulate my circadian rhythm and boost my energy for the day.
So - take what resonates with you from the above and integrate it into your day. Watch how this changes your mindset, mood and motivation for success, delivering real results over time.
Remember, it's the small things that make the big difference.
Have a great week!
Rachel x
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