Hi Reader,

I was thinking about you this week as I was struggling to keep up with my own new habit of drinking more water.

It got me wondering - how are you doing with your own balance goals? Are you finding it easy to stick to new routines, or are you facing some challenges?

This week's newsletter is all about building new habits, and I'm excited to share some strategies that have really been game-changers for me.

Whether you're trying to read more, exercise regularly, or just find a few moments of calm in your day, I think you'll find something useful in here.

So grab your favorite beverage (I've got my water right here!), find a comfy spot, and let's dive in together.

Remember, we're all on this journey to a more balanced life - and I'm right here cheering you on!

But first...our 🧠 teaser of the week!

Think you've got it? The answer is at the bottom of this email, but don't peek just yet!

Take a moment to ponder – this little riddle might just shed some light on your own habit journey.

🏋️‍♀️THIS WEEK'S BALANCE BEAM

Fall into New Habits

Ready to shake things up? Let's kick off a 21-day challenge to build a new habit that'll bring more balance to your life. Here's how to get started:

1. Pick your habit: Think about what you'd like to improve. Maybe it's starting your day with a 10-minute meditation, reading a chapter of a book before bed, going for a short walk during lunch, or swapping your afternoon snack for something healthier.
2. Keep it simple: Don't bite off more than you can chew. Choose something you can do in 5-15 minutes a day. Remember, we're aiming for progress, not perfection!
3. Set a daily reminder: Use your phone, a sticky note, or whatever works to jog your memory each day.
4. Track your progress: Mark each day you complete your habit on a calendar or in a journal. Seeing those checkmarks add up is super motivating!
5. Be kind to yourself: If you miss a day, no worries. Just pick it back up the next day. The goal is to do it most days, not to be perfect.
6. Share your goal: Tell a friend or family member about your challenge. Having someone to cheer you on can make a big difference.

Why 21 days?

While it's not a magic number, research has found that three weeks is long enough to start feeling the benefits of your new habit and potentially make it stick.

Remember, consistency is key. Even if you only spend a few minutes on your habit each day, doing it regularly is what counts.

You've got this!

⏱️ MINDFUL MINUTE

Boost Your 21-Day Challenge with Awareness

Ready to give your new habit a helping hand? Let's talk about how being more aware can make your 21-day challenge easier and more effective.

Think of awareness as your trusty sidekick in changing habits.

Here's how to put it to work:

Take Mental Snapshots: Once a day, when you're doing your new habit, hit the pause button in your mind. Take a quick look around you:

• What do you see nearby?
• How does your body feel right now?
• What's your mood like?

These little check-ins help your brain remember and value your new habit.

Spot Your Habit Triggers: Your new habit doesn't just happen out of the blue. Start noticing what happens right before you do it. Is it a certain time of day?

A particular place? Maybe after another activity? Knowing your triggers can help your new habit become more automatic.

Be In The Moment: While you're doing your new habit, try to really focus on it. If you're reading, soak in the words.

If you're exercising, feel each movement. Being present not only makes the habit more enjoyable but also helps cement it in your routine.

Give Yourself a Pat on the Back: After you finish your habit each day, take a second to appreciate your effort.

A simple "Nice job!" to yourself can go a long way in making your new habit stick.

Remember, being aware isn't about getting everything perfect. It's just about noticing what's going on, without being hard on yourself.

By bringing some awareness to your 21-day challenge, you're not just picking up a new habit – you're getting to know yourself better. And that's pretty cool!

🛠️ TOOL TIME

Your Ultimate Habit-Tracking Companion

As we dive into our 21-day habit challenge, I've got an exciting tool to share that's been a game-changer for my own habit-tracking journey.

Drum roll, please... Introducing the HobbyScool Ultimate Bullet Journal!​

Now, I know what you're thinking. "Another planner?" But trust me, this isn't just any planner. It's like a Swiss Army knife for your brain, especially when it comes to building and maintaining habits.

Here's why I'm loving it (and why I think you will too):

1. Habit Trackers Galore: It comes with two versatile habit trackers. Whether you're aiming to drink more water (like me!) or start a daily meditation practice, these trackers make it easy to visualize your progress.
2. Mood Tracking: Remember our chat about mindfulness? The bullet journal includes two mood trackers to help you stay aware of your emotional well-being as you build new habits.
3. Monthly Calendars: Perfect for planning out your 21-day challenge and beyond. You can see your whole month at a glance and plan your habit-building activities accordingly.
4. Gratitude Logs: As we've discussed, celebrating small wins is crucial in habit formation. The daily and monthly gratitude logs are perfect for acknowledging your progress and staying positive.
5. Self-Care Journal: Building new habits is awesome, but it's also important to take care of yourself in the process. This section is a great reminder to balance your growth with self-compassion.
6. 30-Day Challenge Tracker: How perfect is this for our 21-day challenge? You can visually track your progress and even extend it to 30 days if you're feeling ambitious!

But here's the best part: it's fully customizable. You can print only the pages you need and arrange them in a way that works best for you. It's like having a personal habit-building assistant that adapts to your unique style.

🎉 Special Offer for Our Community 🎉

Because I'm so excited about how this journal can support your habit-building journey, I've arranged a special deal for our newsletter family:

​Get 30% off the HobbyScool Ultimate Bullet Journal! Use Coupon Code: BULLET Offer Ends: 09/15/2024​

Remember, tools are great, but it's your commitment that really makes the difference. Whether you use this journal, an app, or a simple notepad, the key is consistency.

You've got this, and I'm cheering you on every step of the way!

🥇 BALANCED QUICK WINS

Your Habit-Building Toolkit

Building new habits doesn't have to be overwhelming. Here are some simple strategies to make your habit journey smoother and more successful:

Start Small, Dream Big

Remember, every big change starts with a tiny step. When you're choosing your new habit, think small - really small. We're talking about actions that take less than two minutes to do.

Want to read more? Start with just one page a day. Trying to exercise regularly? Begin with a single push-up or a 60-second walk.

Stack Your Way to Success

Our days are already full of habits - some we notice, others we don't. Use these existing routines to your advantage by stacking your new habit on top of something you already do consistently.

For example, if you want to start a gratitude practice, try thinking of one thing you're grateful for right after you brush your teeth each morning.

Make It Impossible to Ignore

Out of sight often means out of mind, especially when it comes to new habits. So make your new habit obvious - impossible to ignore, even.

If you want to start flossing, put the floss right on top of your toothbrush. Trying to eat more fruit? Keep a bowl front and center on your kitchen counter.

Celebrate Every Victory

Building a new habit is hard work, so make sure you're acknowledging your efforts along the way. Did you stick to your new habit today?

Take a moment to really celebrate that win! It doesn't have to be a big reward - a little happy dance, a check mark on your calendar, or simply taking a moment to feel proud of yourself can do wonders.

Plan for Potholes

Let's be realistic - the road to building new habits isn't always smooth. There will be days when things don't go as planned.

The key is to anticipate these obstacles and have a game plan ready. If you're trying to go for a morning run, what will you do on rainy days?

Remember, the goal isn't perfection - it's progress.

These strategies might seem simple, but don't underestimate their power. Small actions, consistently taken, can lead to big changes over time.

So pick one or two of these tips to try this week. Your future self will thank you for the positive habits you're building today!

📖 BOOK OF THE MONTH

"Atomic Habits" by James Clear

Remember our book of the month, “Atomic Habits”? Let’s dive a little deeper this week and explore how we can apply James Clear’s wisdom to our 21-day challenge.

1. The Two-Minute Rule

Clear suggests that any habit can be scaled down to a two-minute version. This ties in perfectly with our challenge! If you’re struggling to get started, try this:

• Want to read more? Read just one page.
• Aiming to exercise? Put on your workout shoes.
• Planning to meditate? Simply sit on your cushion.

The idea is to make the habit so easy you can’t say no. Once you start, you’ll often find yourself continuing beyond the two minutes.

2. Habit Tracking

Clear emphasizes the power of visual cues in habit formation. Why not create a habit tracker for your 21-day challenge? Each day you complete your new habit, mark it off. As Clear says, “Don’t break the chain!”

Pro tip: Place your tracker somewhere you’ll see it often – your fridge, bathroom mirror, or even use it as your phone wallpaper.

3. Implementation Intentions

Remember the habit stacking we mentioned last week? Here’s how to put it into practice: “After I [CURRENT HABIT], I will [NEW HABIT].”

For example:

After I brush my teeth, I will floss one tooth. After I sit down for lunch, I will take one deep breath.

4. The Paper Clip Strategy

For those of you with number-based goals (like walking 10,000 steps a day), try Clear’s paper clip strategy:

Start with two jars: one full of paper clips, one empty.

Each time you perform your habit, move one clip to the empty jar.

Your goal is to move all the clips over by the end of the day.

It’s a simple yet powerful visual reminder of your progress!

5. Reflect and Adjust

As we hit the halfway point of our challenge, take a moment to reflect: Is your chosen habit working for you? Do you need to make it easier or more challenging?

Remember, it’s okay to adjust your approach. As Clear puts it, “You do not rise to the level of your goals. You fall to the level of your systems.”

🧠 RIDDLE ANSWER: A habit!

How'd you do? Whether you solved it or not, remember that understanding our habits is the first step to shaping them. Just like the riddle suggests, habits form quickly, last a long time, and grow stronger with repetition.

Remember, you're not alone on this journey to better habits. I'm right here with you, working on my own challenges (still trying to master that water-drinking habit!).

Why not reply and let me know what habit you're tackling this week? Or if you try out one of the apps, I'd love to hear how it goes. Your experiences could inspire others in our community!

Until next week, keep taking those small steps. They add up to big changes!

Cheering you on,

Destini

Dr. Destini Copp Productivity Expert

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