You may of heard that it takes 21 days to build a habit. However, research shows that this may not be exactly a scientific number.
As Gretchen Rubin says ” [f]irst, when it comes to developing a bad habit, two repetitions is probably enough. Order a doughnut with your coffee on Monday morning and Tuesday morning, and you’ll probably find it very hard to resist ordering a doughnut on Wednesday” (Stop Expecting to Change Your Habit in 21 Days. Psychology Today, October 2009). And, as someone who loves donuts, this really resonates with me.
To develop a good habit on the other hand, it may take anywhere from 60 to 200 days. However, I think 30 days (or one month) is a good place to start.
As a yoga & wellness instructor and coach, I want to show my clients that a regular yoga and meditation practice actually will end with Results. Depending on your goals, it could be less stress and anxiety, better sleep, and even weight loss. I can tell you this over and over again, but without tangible proof it can be difficult for get our heads around it.
And let me assure you, yogis, whether they are instructors or not, do not have it all figured out. Although we have learned the tools to grow and heal our own issues, it still is constant work.
My anxiety and depression has been rearing it’s ugly head in the last couple of weeks. I have made some major changes in my life in the last few months, I am struggling to develop a routine in my new entrepreneurial life and in the last year or two, I have gained more weight than I wish to admit (it’s 30, 30 pounds) and I’m struggling to lose even a little bit of it.
In the spirit of true honesty, I am not doing my own regular yoga practice. I am teaching classes and sharing yogic wisdom to my students and clients but I am not taking care of my own self practice. I dabble here and there, but a daily yoga and meditation practice has always felt out of my reach. However, the only obstacle in this is me. I am blocking myself out of laziness, or tiredness, or whatever other excuses I make for myself not to. Thirty to 60 minutes a day for yoga and five to 10 minutes of meditation is a maximum 70 minutes out of a 24 hour day.
So I am challenging myself to start. For the next 30 days, my goal is one yoga practice just for myself each day for a minimum of 30 minutes and one meditation practice of a minimum of 5 minutes. To support these habits, I also will drink more water and consume less sugar and processed foods as I feel these habits will also support my health and wellness goals.
My health and wellness goals are: to reduce my anxiety; reduce my feelings of depression; lose a bit of this excess weight; and generally feel more energetic.
While I am doing this for myself AND to show you the benefits of these practices, I would love to have some moral support! Everything is better with friends….. want to do your own 30 Day Challenge? Join my Facebook Group here! Share you goals and the habits you wish to create and get support from a community.
Stay tuned to my Facebook page, blog and Instagram for updates on my own progress, as well as new videos to help you reach your goals and learn more about how regular yoga & meditation can help you reach your goals. And if you want more support, message me for more information about one-on-one yoga and wellness coaching.
Much love & Namaste.