Habits Challenge: Week Two

The theme for Week Two of the Habits Challenge is ‘Use What’s Already in Place.’ We’ll be looking at our own lives to see what already works well for us, and finding ways to build on the foundations of existing positive patterns.

Instead of focusing on what’s missing or exisiting ‘bad’ habits, it’s time to shift that internal monologue and think about what’s good in our habits right now. This might be an unusual perspective to take, but it can really pay off.

After finding a ‘win’ – or even a few wins – we’re going to move on to add a small new activity to an exisiting one. This creates the potential for success to build upon success.

So, which habits are already working?

Rather than looking for areas where you might be struggling, flip it and think about anything that you know you can already do well. This could be something small, medium or major.

Here are some ideas to get you started:

• Getting to work on time
• Drinking enough water
• Making time for hobbies and interests
• Looking after a pet
• Getting a checkup: dentist, optician etc
• Cleaning teeth for 2 minutes at night
• Putting sunscreen on every morning
• Keeping in touch with friends
• Switching your phone off a set time before bedtime

Try to pick something that you do most days, or every day. Most of us have at least a few good habits, even if we don’t think about them much, or at all – they might have become so automatic that we barely notice them. Now give yourself a pat on the back.

What do you want to add in?

Let’s step things up now.

Once you’ve identified at least one thing that’s already going well, think about something small that you could add in. What new mini-habit would you like to ‘pair’ or chain with the existing one?

A few quick examples might include:

• Two minutes of stretching, if you’re exercising regularly
• Bringing a dog toy along, if you already walk your dog
• Flossing after breakfast, if you easily clean your teeth
• Any morning activity, if you easily wake up on time
• Double cleansing at night, if you already wash your face
• Meditiation/relaxation exercises, if you switch your phone off in the evening
• Adding something extra, if you already make a packed lunch

Those are just to get you started, and I’m sure you have several of your own that you could add to the list.

Which everyday activity will you choose? Pick just one, ideally something quick and simple to do. Now try it for one week.

Week Two: Pause & Evaluate

At the end of the week, think about how you got on with this extra mini habit.

• What went well? What felt easy?
• Was it better to do the extra habit before or after the existing one?
• Did anything feel difficult? Did you forget some days?

Finally, is there anything that might make it easier in future? This could be anything from setting an alert or reminder, to downloading an app, to buying a new water bottle.

Enjoying this post? You may also like:

• Habits Challenge: Schedule
• Habits Challenge: Week 1
• Habits Challenge: Week 3
• Habits Challenge: Week 4