In the daily hustle bustle of life, it is very easy to slip off from the initiatives we start, and very difficult to build and sustain new habits day after day. The initial motivation and inspiration with which we start fully excited, does not seem to find us the next day or a week later or a month later.
The further we move away from the initial kickoff, the more difficult it is to find that enthusiasm and energy back, till we hit a point where we completely forget about that promise we made to ourselves and that life goes on.
This is not just you or me, even the greatest amongst us experience this. The only difference being, they have a way to keep finding that force again and again in spite of the inevitable low phases that life throws at them.
So, why can’t most of us find that force again and again?
The Challenge of Sustaining Habits
While starting something out, we project an image into the future. An image of a different version of ourselves where we are - stronger, fitter, more productive, or skilled.
This image of another version of ourselves is very lucrative, it calls to us, it gives us the initial force to take on the journey.
But, along the way we realise that this journey is not as easy as it initially felt. Here’s the catch:
This image is just the tip of the iceberg. The real massive support for that tip lies beneath the surface. We can’t just have the glory aspect of the character we want to be, we have to actually become that character action by action, we have to embody that persona, and this is where most fail.
Micro movement and rituals
One of the most effective ways to sustainably build habits is through establishing rituals and micro movements. Incorporating regular, small movements into our regular work days has the tremendous potential to transform who we are and actually become the character we want to be action by action.
Regular movement can transform our health, boost energy levels, keep us focused and productive and make us feel good about our bodies.
But how do we take out the time and find the motivation, especially when working?
Space Transformation: The Secret Weapon
Our lives are shaped by our environment. It is the framework within which we develop our potential.
- Daisaku Ikeda
“Space Transformation” is a way to set up our environments, the spaces we inhabit with intentions. We have to look at and update our surroundings (our space in the office or at home) to invite movement naturally and with the least resistance.
Idea is not to force something upon ourselves but rather to create space for something that we truly enjoy and that makes us feel fulfilled. Here are some of the ways to incorporate movement in our work spaces and life in general:
Yoga mat
Just having a yoga mat in an open area next to our workspace is great for taking short breaks and releasing any stored tension in our body. The yoga mat is a great place for a variety of small but very effective activities ranging from stretching, to resting, writing journal and meditation.
When we have a dedicated space for such breaks, we are much more likely to actually take refreshing and productive breaks.
Foam Roller
A foam roller is one of the best health investments you can make. Even if you don’t have a lot of space around to get on the floor, it can be used against the wall standing and you’ll immediately feel the stiffness stored in the body as well as the mind melting away.
It’s a great tool to improve blood circulation, reduce anxiety, relax and just have a great day.
Hanging Bar
This one is my favourite. If you’re working from home, consider installing a hanging bar near your workspace. Hanging is a great way to decompress the spine and relieve the pressure on the discs and nerves in your back. Also, it’s great for shoulder health and strength.
Once you start to get a hang of it (pun intended), you can get into pull ups and can work on those strength goals.
Low Seating
Chairs restrict our range of motion significantly and can make our bodies stiff and sore. So whenever possible, try to sit on the ground while working, it encourages complex postures and natural movements, which are great to unlock mobility and flexibility.
Also, while sitting on the floor, it’s very easy to stretch out your arms, legs, back and basically the whole body. Our body tells us what it needs.
Micro Habits
Apart from changing our spaces physically, we can also incorporate small habits that can have a lasting impact on our overall health and productivity levels.
Short Walks: Stepping outside for a 15 minute walk. A change of scenery and fresh air can do wonders for our mood and energy levels.
Journaling: I’ve found that writing down my random musings during a break helps me clear out my mind and keep me focused on the work.
Listening to Music: Everyone has a different relationship with music. I love to play some classical instrumental and this just gets me into the work zone.
The Magic of Rituals
Rituals are the smallest and most effective unit of work. Rituals help us build meaningful relationship with the space we live in. Our relationship with the space and the behaviours we perform in that space, together builds up the system which has the potential to transform who we are physically, mentally and emotionally.
Transforming our spaces with intention and performing rituals in those spaces helps us reinforce and build positive behaviours by literally changing our neural circuitry and every next iteration, however small makes it easier to strengthen and sustain these positive behaviours over time.
So yes, small changes do make up a huge part in building the system James Clear is talking about.
I’d love to see you all stay active, stay healthy, transform your workday and be your own hero.
- Tyler
If you enjoyed this post and are looking to bring some changes into your workspace environment and life in general, I’d love to know:
- how are you going to transform your space?
- what small changes you plan to incorporate into your daily life?
Bonus 5 minute Lower Back Freedom:
I’m Tyler, I have very recently started writing on Substack and I am very grateful for this opportunity of writing a guest post for Maximize Your Minutes.
Selda! Thank you so much for this opportunity, and being so kind and patient.
You can check out my Substack here: Hero's Journey