21 days

I love numbers and among them, 21 is one of my favorites.

In the light of Coronavirus, the Indian PM imposed an unfathomable 21-day lockdown and if you’re from another country, this has already happened and if not, your country will follow suit.

People are panicking, posting things on Instagram, Facebook & WhatsApp. There’s a lot you can do in these times but I challenge you to do 1 thing and only 1, which will help you for the years to come.

#21DayHabit

Building a habit

Scientific research says it takes 21 days to build a habit. 21 days of continuously doing something is sustainable.

There’s ONE golden rule: NEVER MISS TWICE

There are 4 phases of building a habit

Phase One — Let’s do it. Day 1–3

This is where you take up a new habit and you think you can do it. You’re excited and motivated. The first 2/3 days are easy.

Phase Two — I’m lazy and most people quit. Day 4–8

This is where most people quit and give up un-intentionally. If you go through until Day 8, you are 70% more likely to finish the 21 days.

It’s okay to skip a day. NEVER MISS TWICE

Share with friends and keep score of how you’re doing together. Make failure your motivation. Use the sheet above and mark skipped days to keep yourself motivated.

Phase Three — In the groove & getting closer. Day 9–14

You’re doing it more naturally and you’re telling people closer to you about it. It’s okay if you skipped a day but NEVER MISS TWICE.

Phase Four — Success is calling, don’t slip. Day 15–21-Forever

Don’t give up just yet. You’re close. Don’t be the rabbit. Be the turtle and don’t stop. You’re onto something and this is the beginning of learning new habits.

I’ve tried this often and failed many times. Here are some small habits you can make.

Easy ones:

1. Drinking a glass of water after you wake up. It helps to keep it by your side at night.
2. Brushing teeth before sleeping. Make your wallpaper a toothbrush or set a reminder for 10/11 pm.
3. Work out for 5/7 minutes at a specific time. Use workout apps. iOS | Android
4. Play a sport. This works for me because I love sports. Partner with a friend.
5. Eat nuts (almonds, cashews, raisins) when you want to snack. Use a small box, refill often and keep it by your side.

Hard but doable:

1. Wake up at the same time every day. Even if you sleep late, set an alarm for a fixed time every day.
2. Turn off the phone for 2–3 hours and focus on something else. Turn off the internet.
3. Go to bed at the same time. Go for a run in the evening, play a sport, have sex, or meditate.

Super hard + valuable skills:

1. Learn a new language. French/Android/iOS/German/Spanish/Mandarin. It’s a life skill and you will need it.
2. Delete a few social apps for 21 days. This has benefits beyond time. Better health for one.
3. Meditate or do yoga. The key here is to have the right app or practice (Headspace for me). If you wake up at the same time every day, this will be easier.
4. Learn a musical instrument. Practice for 30 mins every day at a set time.

If you miss a day, never miss twice.

So what will you learn for the next 21 days?

If you find any joy or inspiration here, please consider a clap.

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Coming soon - Another post about learning Super hard skills in 21 days / 20 hours.