“Anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.” says Dr. Andrew Weil.
The Research that it takes 21 days (3 weeks) to form a habit has been around for some time now and is widely accepted part of self-help programs. Some have challenged this quick habit change, bringing to light valid points on variation among people. No doubt not everyone’s mental states are the same and it’s also unlikely everyone will follow a strict routine to change their habit thus smearing the “21 days” goal. This is why I call this the “21 day challenge” because I believe that with repetition, emotion, focus, and a plan (goals & review) one can achieve a habit change in 21 days.
Do this
Devote 30 minutes a day to the formation of your new habit, and do this faithfully for 21 days. By the end of your 21 day challenge, it should actually be harder not to engage in the new behavior than it would be to continue doing it.
Where it all began
The 21-day concept was first introduced by Dr. Maxwell Maltz, in a book titled, Psycho-Cybernetics, A New Way to Get More Living Out of Life
The science behind this goes like this;
“Brain circuits take engrams (memory traces), and produce neuroconnections and neuropathways only if they are bombarded for 21 days in a row. This means that our brain does not accept “new” data for a change of habit unless it is repeated each day for 21 days (without missing a day).” – Psycho-Cybernetics, A New Way to Get More Living Out of Life
Without missing a day? Yes. Because your conscious mind creates the belief and the subconscious mind then executes the belief – it is important to keep on “fueling that fire” until it is self sustaining.
Why this Knowledge is so Powerful?
We all want to change something about our self to some degree. Whether it is to give up or change something in our life we are always striving to reach that next level. What I am suggesting here is that all you have to do is give it 21 days (3 weeks) of 100% effort and it will become a new habit.
For example:
- Reduce your consumption of sugar for 21 days. You will be amazed what this will do to your taste buds and figure! Sugar, especially high fructose sugar is a major player in the increase of diabetes in our population. High fructose sugar is in most produce – see the label on your drink.
- Meditate for 21 days. Who says you can’t still your monkey mind and bring inner peace. The wonders of meditation are immense in eliminating stress & anxiety, giving you the power of clear focus & better decision making et al.
- Get up before 6am every day. This will give you plenty more hours in a day to enjoy with your family / loved ones and / or work on that business idea. Here are a number of steps I take to help me sleep less and have more energy.
- Eat greens (salads) for lunch for 21 days and feel better, stronger and fitter!
The list is endless. Find something needing change in your life and apply the 21 day challenge today.
Sustaining Motivation
This is the hardest part of any change. How to sustain motivation to continue throughout the 21 days. Here are some great points to keep you moving.
1. Daily Review your list of reasons for quitting or changing.
2. Create mental pictures of yourself as having already succeeded with your habit change.
3. Make affirmations, positive self-statements about your habit change. For example, “I am filled with so much health and vitality now that I exercise four times a week.”
4. Reward yourself. Make up a list of self-rewards. Reward yourself verbally.
5. Remember to take one day at a time. If you do backslide, don’t label yourself as having failed. Get out your list or reasons for quitting or changing and begin again.
So, what is your 21 day challenge?
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