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habits Tag

How to build new habits easily

Goal:
Would you like to learn a new language, start drawing, writing or train a lot? There are some simple ways to do it and to motivate yourself. According to studies it takes about 28 days to develop a new habit. So follow me and I’ll show you how.

How:
First step is to define your goal. Remember: you don’t have to start big. You can start with setting a simple goal: train 15 minutes a day. Once you have a goal you should schedule it. What is the ideal time to do it? If you don’t have time? Wake up 15 minutes earlier. Boom, you have time now.

Method 1: Calendar reminder
The simplest method is to use your phone’s calendar or the calendar on your desk and add this new habit and a reminder. Simple as that. Be disciplined, and always do the task, regardless if you’re doing something else at the moment. If no one’s health is in danger, stick to your plan.

Evening routine

Work
Bike home from work
I bike home from work, occasionally I visit the nearby lake on the way back and stop for about 30 to 60 minutes to swim and relax.
Dinner
Healthy dinner. Ideally not later than 1 hour before sleeping time.
Work on my actions
I get rid of some more actions. I’ll chose based on priority and energy level. I usually review my action organizer too (Trello).

Morning routine

Wake up

I wake up now between 5:30 and 6:00. This gives me plenty of time to do my morning routine, have a healthy breakfast, do the most important tasks of the day (only one or two).

Wim Hof breathing exercise

Every morning the first step is to do the Wim Hof breathing exercise. I do 4 repetition of this. It helps me energize, gets more oxygen to the body, and also reminds me to pay attention to my posture throughout the day regardless if I’m walking, sitting in the office or driving. The correct posture helps with proper, deep breathing, which leads to a more relax body and mind and gives better focus. The breathing also helps to prepare for the cold show.