I'm going to get right to the point on this one...
There are only 3 steps to building a new habit:
Being aware of the habit that needs to change,
Replacing it with something new,
And consistently choosing the new habit.
The problem? Most people get stuck after step one.
You probably know WHAT habit needs to change…
But maybe you don’t have anything to replace it with.
The solution?
A self-care menu 🙌
A self-care menu is a list of feel-good actions you can take BEFORE you slip back into “autopilot" and I think you'll be pleasantly surprised at what it can do for you.
Some examples:
Play with your pet for 5 minutes
Have a dance party with some of your favorite songs
Go outside for some fresh air
Play a favorite sport/game
Do some quick stretches
Meditate for 5-10 minutes
Doing these things can help disrupt a dysfunctional “trigger → behavior” cycle with something that feels good. that's more productive, and that you enjoy. If you are a parent, a negative “trigger → behavior” cycle is unfortunately, something that is easily passed on to our kids. So that's just one more reason to get yours under control.
PLUS... a short interruption in that cycle can give you some breathing room so you can be more mindful about what choices you make next — whether it’s what you eat, whether or not you’re going to scroll on your phone, or any other habit you’re trying to replace.
The next step?
Consistency!
Keep your “self-care” menu somewhere you can see it, like your phone’s Notes app, your fridge, or on a sticky note by your desk. Update it as you find other productive habits that help lead you to more good choices.
It takes practice to redirect yourself, but eventually, it gets easier and easier to make better choices. (Makes sense, right?)
So start crafting some self-care ideas to add to your menu. Then, head over to Facebook or Instagram and tag me on one of the menu items you'll add this week!
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