Maintaining Daily Habits
Notes on 100 days of daily meditation
Doing something every day is hard, even if the task is easy. Like many others, I have also struggled to maintain daily habits. It is frustrating.
I decided to put everything I have learned about habit-building from reading research papers, habit books, and internet blogs to build the simplest habit I could think of — meditation.
Meditate once every day. Nothing fancy! Just do nothing for a few minutes. Nothing seems easier. After completing 100 days, I can say it didn’t feel easy!
I almost failed on 25% of the days!
Things that helped me maintain my habit
1 — Clearly define task
I wanted to meditate every day without a miss. It meant spending a few minutes (preferably 10) in silence, focusing on my breath. Outlining the task made it easy to follow.
2 — Have a default protocol
I decided to meditate for 10 minutes using Headspace in the morning, just after showering. The app made it easy for me to time and track my sessions. Tying it with an existing daily habit made it easy to remember and integrate into my routine.
3 — Have multiple backup options
I knew I would eventually slack off. To ensure I didn’t miss my session, I blocked off backup slots in my calendar before lunch, after my workout, and before bed.
Once I missed the session in the morning , I was likelier to make excuses throughout the day, often doing the meditation just before sleeping.
4 — Balance commitment and flexibility
I made meditation my #1 priority. I was strict about never going to sleep without meditating. But I defined meditation loosely, accepting as little as 5 minutes of silence.
5 — Enjoy the experience
I quickly get bored. And 10 minutes of silence daily can soon start feeling like a chore. I occasionally did long meditations, which allowed me a much richer meditation experience. I also found opportunities to meditate in nature etc.
6 — Free from expectation
When I started meditating, I hoped to become someone different by the end. Someone better and calmer. I have hardly changed. I have realized that such unrealistic expectations are the most significant barrier to consistent input.
7 — Prescribe Daily Value
As I brush every day for dental hygiene, I meditate every day for my mental hygiene. After brushing, I have a fresher breath, and after meditating, I have a fresher presence.
8 — Attach a reward
Tasks that end on a positive note give us a dopamine boost and are more likely to stick. After meditating, I reflect on my progress and check out my streak, which helps me end positively.
Maintaining habits isn’t easy: you must succeed every day to keep it going, but you can end it by failing just once. Pursuing it can be a source of great joy. Even the modest accomplishment of completing 100 days feels magical. While I may not be able to meditate every day forever, and it is not necessary either, the journey so far has been enriching!
Stay tuned for another update.
