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  • Most of us don't manage to do everything we want to do in any given day.

  • We only have a certain amount of time and energy, so some things inevitably get left behind.

  • Can you manage practicing the piano, reading books, meditating, and exercising every single

  • day, while working a day job?

  • I can and you could as well.

  • Today, I would like to share a method I've found to be extremely helpful for managing

  • all these competing goals.

  • It's called: Mini habits.

  • A few years ago I wanted to implement meditation in my daily life and make it a regular habit.

  • So I told myself: "From now on, I'll do 20 minutes of meditation, every single day."

  • Unfortunately that didn't work out as I had hoped.

  • Often I couldn't even bring myself to start meditating, let alone do 20 minutes of it.

  • I would make excuses like: "I have to be somewhere else in 20 minutes, I don't have time to meditate now."

  • So I didn't meditate that day for even 1 minute.

  • Then I would often feel bad the next day and I would say to myself: "Ok, now I'll make

  • up for it and do 40 minutes today."

  • Yeah, that also didn't work out.

  • But then I decided to switch it up a bit.

  • Instead of having such high expectations of myself, I decided to make my meditation practice

  • as easy as possible.

  • I reduced the time I wanted to meditate, from 20 minutes to 2 minutes.

  • This way, no matter what happened in my day, I could achieve my meditation goal.

  • It didn't matter how tired or how busy I was, I could always find 2 minutes somewhere in

  • my day, so there were no excuses.

  • One of the biggest problems people have, is that we expect too much from ourselves.

  • And as a result of those high expectations, we sometimes don't get anything done.

  • You might expect to go to the gym and workout for 1 hour.

  • But what happens when you only have 40 minutes to spare?

  • Most people wouldn't go to the gym at all, because their goal is to exercise for 1 hour.

  • So instead of getting 40 minutes of exercise, they settle for 0 minutes instead.

  • Their high expectations are preventing them from doing what they've set out to do.

  • And that's the wrong approach.

  • This is where the mini habits come in.

  • Essentially mini habits, are habits where the expectation is so low, that you can do

  • them every single day without fail.

  • And even someone who's depressed or stuck in a mental rut, can find success.

  • Remember all those activities I listed at the beginning?

  • They were actually mini versions.

  • When I said I do those activities I didn't mean I do them for 1 hour each.

  • Instead, I practice the piano for just 3 minutes, read 1 page of a book, meditate for 2 minutes

  • and exercise by doing a few push-ups.

  • Now you might think I'm actually unproductive.

  • If you read just 1 page of a book per day, that won't get you anywhere, right?

  • Well, that's not necessarily the case.

  • The reason I have these small habits, is because they allow me to get everything done over

  • a longer period of time and I create habits that actually stick.

  • Years ago when I was struggling with my meditation practice, turning it to a mini version made

  • all the difference.

  • Since the expectation was so low, I had no problem starting the habit.

  • And what happened as a result, is that when I did the habit for those 2 minutes, I would

  • often do a little more afterwards.

  • So ultimately what ended up happening is I would sometimes do 20 minutes of meditation,

  • even if the goal was just 2 minutes.

  • That's why mini habits work so well.

  • If you don't feel like doing the habit that day, or if you're low on time, you just do

  • the mini version.

  • This way you still get something done and there's no guilt afterwards.

  • But often you will find that the mini version expands into a longer version.

  • On some days your motivation will be high and you'll keep on going for much longer.

  • So no.

  • If you have mini habits, it doesn't mean you're unproductive.

  • While my expectation might be to read 1 page of a book, I often read for 30 minutes or more.

  • Same with all my other habits.

  • I'm sure you heard of Newton's first law before.

  • Objects in motion, tend to stay in motion.

  • Objects at rest, tend to stay at rest.

  • This can be said about humans as well.

  • If you're currently procrastinating, it's very difficult to make yourself go study for 1 hour.

  • However if you've been studying for 3 minutes already, it's so much easier to just continue studying.

  • And that is what mini habits do.

  • They help us get started, because they don't require too much commitment from us.

  • Starting something, is often the biggest problem we have when it comes to productivity.

  • But, once we start and gain a bit of momentum, it's much easier to keep on going.

  • If you have an expectation to clean your entire room, you might never get around to do it,

  • because the thought of doing all that work seems daunting.

  • Instead you want to commit to something super easy like; just organizing your desk.

  • When you do that, you'll find it much easier to continue, since you have already started.

  • You might then get some extra motivation and do some more cleaning.

  • But even if you don't feel like doing anything else afterwards, you still did something,

  • which is more than nothing.

  • And this type of a minimalistic approach will get you more results in the long run, than

  • the typical approach.

  • A typical habit usually looks like this:

  • You set a big goal, where the expectation from yourself is high.

  • The first few days go fine as you feel motivated.

  • Then whoopsy, you had to miss a day because something else came up.

  • However you manage to get another good day in.

  • But again, life gets in the way and you had to miss two days in a row.

  • And this continues on and on...

  • Until you can't bring yourself to do the habit any longer and it falls apart.

  • Now a minimal habit looks like this:

  • You set a goal for yourself, but it's an extremely small goal and the expectation is low.

  • So low in fact, that it's super easy to do it every day.

  • You always do a little, but sometimes you have time and energy to do more.

  • And even if life gets in the way, you're able to do the mini version no matter what, because

  • it's so minuscule.

  • Essentially you never miss a day.

  • So even after months, you are still going and continuing the habit.

  • Basically you commit the minimum effort towards a goal, but make it highly frequent.

  • And in the long run, mini habits pay off much more than typical habits.

  • Now I encourage you to find something that you're constantly procrastinating on and apply

  • the mini habit concept there.

  • Make the habit so small that you'll never have a problem starting it.

  • So whatever that might be; studying, building a business, exercising, writing, meditating

  • or cleaning.

  • Make the goal so small that you cannot fail.

  • Study for 1 minute.

  • Do 1 push-up.

  • Read 1 page.

  • Remember, objects in motion stay in motion.

  • Motivation to continue will come after starting.

  • Thanks for watching.

Most of us don't manage to do everything we want to do in any given day.

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Accomplish Everything With Mini Habits

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    RB posted on 2020/12/19
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