This isn’t the first edition of The Power Up to focus on habits. But as I was absorbing the materials curated into this issue it reminded me that these are the kinds of lessons it’s valuable to revisit periodically. Because, as we’ve surely all experienced, good habits can slide out of memory with remarkable ease. Meanwhile, the kind of habits we individually need to keep us balanced, or to help us learn and grow, change over time with the ebb and flow of life.
Speaking personally, I have certain keystone habits that stay consistent year after year: Things like exercising as soon as I wake up, sleeping at least seven-and-a-half-hours, avoiding sugar, and planning each day in my journal before beginning work, because I’ve learned over time that, for me, these are the foundations of a good day. Without them, I’m far more likely to experience inconsistent energy levels, stress, restlessness and generally feel like the day is in control of me rather than me it.
Other habits might shift with the seasons, or as life demands. For instance, this week I started a graphic design course, so I want to instil new habits of capturing great design when I see it out and about with my camera or sketchbook.
I also want to rekindle my on-off relationship with meditation as I realised it’s been many months since I last felt calm – and I miss that.
But to effectively introduce new habits – or to part with old ones that aren’t serving us – it helps to understand the neuroscience behind how habits work. Once we’re aware of the specific chemical and physical processes at place in our bodies, we’re better equipped to set ourselves up for success.
Lastly, I came across an interesting distinction between habits and rituals that I’ll be taking with me into the coming weeks; Habits being the more unconscious things we do without realising – such as craving junk food at weekends, or reaching for cigarettes and alcohol when stressed. Or more positively, my example above of making exercise the first thing I do each day.
Rituals, meanwhile, are more conscious activities that we carry out deliberately, with full intention, specifically to savour the experience. The ritual of steeping, sipping and perhaps sharing tea is a common example; cooking and enjoying a delicious meal might be another. Sometimes for me, a really deep yoga session can give me that.
For us mere mortals it’s unrealistic to expect to be fully present in all of our activities so building healthy unconscious habits as a foundation is important for our wellbeing. After all, whether we’re conscious of what our habits are or not, we all have them. But savouring has been scientifically proven to increase our happiness and wellbeing.
So, habits and rituals are the theme of this week’s The Power Up. Whether you’re trying to be healthier, more productive, successful, or find more calm in your life, you’ll find something in the following paragraphs and snippets:
In this week’s issue:
- Give more meaning to your activities by creating rituals
- How to change your habits with mindfulness
- Savouring: 10 simple ways to be happier without really trying
- What is Present Bias? And how to overcome it
- TED Talks to help you form healthier habits
- 20 compounding habits that lead to huge results
- 18 habits that help to increase your mental energy
- 7 Buddhist habits that will improve your psychology
Plus plenty of bonus content too.
As ever, I hope you find something in this edition that helps you tune-up your habits or introduce new rituals into your life.
Enjoy!
ON HABITS & RITUALS / FEATURE
Give more meaning to your activities by creating rituals
Rituals and habits are not the same thing.
Rituals are based upon intention, attention and repetition, and are not so much about what we do; but the meaning we give to what we do.
Habits are often unconscious, but rituals are all about savouring the experience.
ON HABITS & RITUALS / MIND
How to change your habits with mindfulness
This extensive article from mindful outlines the mechanics of habit formation and how habits work in our minds and bodies.
It breaks down the different types of habits, biological and emotional needs that hinder habit change, habit loops, and how to change habits for good, as well as how mindfulness works to change habits and daily mindfulness practices that can transform habits.
If you want a bookmarkable resource to remind you of almost everything there is to know about habits, this is it.
ON HABITS & RITIUALS / SPIRIT
Savouring: 10 simple ways to be happier without really trying
One of the key principles that underpins happiness is savouring – the act of truly taking a second to appreciate the happy moments in our lives.
I was speaking to somebody this week who by most people’s measures has lived a pretty fantastic life. She has lived in some of the world’s most desirable cities, she’s married with healthy children, financially set, in a senior role at a top company. But when she reflects on all the places she’s travelled and amazing experiences she’s had, she can’t really remember that many of them.
She realised that, in many of those moments she simply wasn’t present, her mind was on something else: Where to go next, work pressures, what to make for dinner – anything but actually savouring the experience.
And I’m sure many of us can identify with that. I know I certainly can.
We often think that it’s the world that makes us happy, but it’s really how we respond and interact with the world.
Happiness researchers Fred B. Bryant and Joseph Veroff researched savouring in-depth and came up with these 10 simple activities that really make people happier.
ON HABITS & RITUALS / PRODUCTIVITY
What is Present Bias? And how to overcome it
Those of us who struggle with procrastination are intimately acquainted with the Present Bias – our tendency to choose a smaller, immediate reward over a larger reward in the future – so we understand it is inherently related to habits.
Unfortunately, it seems to be an immutable law of nature that the things that are better for us in the long-term are a drag in the short-term: Ice cream tastes better than broccoli. Buying new clothes is more fun than saving money for a far-off retirement. Playing video games is more pleasant than writing or coding or designing.
Present bias leads us to consistently optimise for our current enjoyment, forever putting off the harder things that set our future selves up for success.
But when we fail to eat healthier, save more, or make progress on our goals, we’re digging ourselves into holes and leaving it to our Future Selves to try and find a way out.
R E C O M M E N D E D
Hangover-free mixology with Three Spirit Drinks
If cutting back on booze is one habit you’re trying to instil then Three Spirit Drinks alcohol-free spirits could be the solution.
Crafted from plant-based active ingredients used for centuries in ceremonies and potions to stimulate the palate, mind and body, Three Spirits’ range can be enjoyed in cocktails, with mixers, or over ice, for a more sophisticated booze-less livener.
R E C O M M E N D E D
Healthy eating made easy with The Mindful Chef
If you’re looking to eat healthier after a summer of excess then Mindful Chef could be a welcome helping hand.
Mindful Chef is the UK’s number one rated recipe box company, set up in 2015 by three friends on a mission to make healthy eating easy.
Their recipe boxes deliver the tools to conveniently eat high-quality, nutritious meals to help you feel healthier and happier.
B O N U S
C O N T E N T
TED Talks to help you form healthier habits
A curated playlist of some of the most enlightening TED Talks on habits
20 compounding habits that lead to huge results
Daily behaviours that yield valuable outcomes
Podcast: BJ Fogg: Creating lasting change
The author of Tiny Habits on improving decision making, motivation trends & the role of emotion in sense of self
18 habits that help to increase your mental energy
Try a few of these 17 things to boost your focus and clarity
How to change your behaviour for the better
How to stop procrastination, impulsiveness, and the many other ways we sabotage ourselves
4 habits of emotionally strong people
Emotional strength isn’t about getting rid of difficult feelings—it means knowing how to respond to them in a healthy way
7 Buddhist habits that will improve your psychology
Discover the principles and habits that help Buddhist monks seem so serene
An introduction to Habit Theory
This research paper explains habit theory and how we can work to change habits in order to alter behaviour for the better
6 habits of remarkably calm people
Learn why some people always seem so calm and zen-like while the rest of us seem to be constantly frantic, stressed and overwhelmed
The genius of subtracting habits
To make your life better, try less before adding more
“You’ll never change your life until you change something you do daily.
JOHN C. MAXWELL
“The secret of your success is found in your daily routine.”
