Sunday, June 18, 2023

How to Form New Habits in 2023 — Dr. Jenn’s Den



“Master the art of showing up. A habit must be established before it can be improved.”
-James Clear (author of Atomic Habits) on The Tim Ferris Show (podcast)

New habits are best formed by starting small and being consistent with that small, new pattern of behavior. It’s not too small or “nothing.” It’s actually huge.

Want to cultivate a culture of gratitude in your workplace?
–> Start a meeting this week with sharing genuine praise for someone in the room.

Want to spend more quality time with your partner?
–> Block off 5 minutes tomorrow to sit down with your partner, eye to eye, and share something important about each of your days.

Want to start meditating?
–> Close your eyes right now, take deep full breaths through your nose, and slowly count to 60. Then move on with your day.

Want to learn new skills in relationship communication by reading a book?
–> Read one page each time you’re in the bathroom.

Want to add more movement to each day?
–> Walk around the block before getting into your car each time.

Want to start integrating more mindfulness and stress reduction into your days?
–> Download a mindfulness bell app to your phone and every time it randomly rings throughout the day, close your eyes, take 3 deep breaths, and check in with how your body feels.

Commit to showing up by assigning small amounts of time and structure to things that matter to you. Do these short activities even if you don’t feel like it. *That* is showing up.

This is how you set a foundation for new habits. And this is how you design your life, instead of your life designing you.

Happy intentional habit forming in 2023!

~Dr. Jenn Gunsaullus — Sociologist, Relationship Speaker, Intimacy Coach

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