Micro Habit Challenge 1.0

A few days ago I published this massive Not-To-Do List. I realized, that there are way too many things I want to change. Of course I can’t (not) do it all at once. So, I asked myself, what is my biggest issue at the moment?

Well, the answer is easy: I can’t focus. And why is it so hard for me to focus? Because I’m working on too many projects at the same time (two blogs, and the pre-production of a video project), plus I have two part-time jobs (in video production and as a barkeeper). “On the side” I’m trying to change my way of thinking – from negative to positive. And in the back of my mind I’m constantly thinking of my climbing shoes, which are catching dust.

Everyday I pressure myself  to reconcile everything, but at the end of the day I get nothing done and I’m super exhausted. Plus: I’m prone to procrastination and smartphone addiction, which doesn’t help. I realized:

Before I can master my life, I have to master my mind.

In order to change something it is important to comprehend, how habits work: Depending on the resource you want to believe it takes around 60 days to internalize a new habit. Around 60 times you have to force yourself to do something differently, to excercise, to eat healthy, to not smoke a cigarette and so on. 60 days sounds scary doesn’t it?

Luckily I stumbled upon an article, that introduced me to the micro-habit challenge (Thank you Amina Moreau). Let’s forget about the number, because everything starts with day one. Finally I find the motivation to approach my goals – in small steps:

Trying to make too many big changes at once is all too often destined for failure. It’s the small, incremental changes that end up sticking.

Now it’s time to put up or shut up. Today is my day one of a 14 days challenge.

The next 14 days I want to:

1. Meditate for 10 mintes a day

Since a few years I’m trying to learn meditation. I joined meditation classes, I tried to practice with youtube videos and by myself. A few months ago I decided to renounce meditation. “I’m just not the meditation person.” But, what I didn’t understand was, that my expectations were just way to high. You can’t learn meditation with a few sessions – It’s a process of learning step-by-step.

To make it easy I picked the easiest form of meditation for a start: breathing meditation.

2. Turn off my phone 30 minutes before I go to bed and turn it on after breakfast

Slowly, we find out, that smartphones are not only bad for our social interaction but poisonous for our brain. The brain of a smartphone addict reacts like the brain of a gambler – every ‘beep’ releases dopamin, which arouses a short rush of happiness and satisfaction in our head. And because we want it over and over again, we tab the screen around 150 times a day. That’s insane and because I see similarities with an addict in my own behaviour I want to make a change.

I’m hoping to really make a difference by splitting my personal goals into digestible bites. As a side-effect I’m hoping to build up more patience with myself. More and more I consider impatience as my biggest weakness. But I know I can work on it – step-by-step.

And now?

Well, day one is nearly over. This morning I meditated and turned off flight mode at the subway with a smile on my face, because my brain was already much clearer. And: I published this article – yaayy! 🙂 The next days I want to maintain a small diary, where I will capture my progress. I will publish it by the end of the week.




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