How to Make the Habit of Meditation Stick
Meditation is literally the Path to Inner Peace and Calmness. I’m not exaggerating. It did this for my life and it can do it for your yours.
Meditation is definitely not new, it has been around for thousands of years….but what is new is the vast amount of information and programs about meditation available to the public.
And the good news is, whether you are new to meditation or you have been practicing it for years, it can be a powerful tool to help you achieve inner peace, calmness, and overall well-being. You don’t have to be practicing for decades to achieve amazing results from meditation.
But what you do have to do…..is stick with it! Make a solid, steady practice where you meditate every.single.day. No matter what comes.
Meditation is a powerful tool for personal growth and transformation, but like any other skill, it requires consistent practice to see results. Consistency is key when it comes to forming a daily meditation habit. Just like you wouldn't expect to see results from working out once or twice a week, you won't see significant benefits from meditating occasionally. Daily meditation practice allows you to build a foundation and make steady progress.
In this post I will share some tips with you on how to make the habit stick for good!
Science of Habits
There is a ton of information on the science of habits. It is very well researched what makes us create habits, crush our habits, keep habits, and ditch habits.
First, let's talk about what a habit is. A habit is a routine behavior that is repeated regularly and tends to occur subconsciously. It is driven by reward-seeking mechanisms in the brain and is often triggered by something specific. For example, feeling stressed can trigger the habit of mindlessly scrolling through social media.
Forming habits is the brain’s way of being more efficient. As far as the brain is concerned, the more tasks you can complete without wasting time thinking about them, the better. This efficiency can be positive, such as drinking a green smoothie every morning to benefit your health, or negative, like biting your nails every time you have a meeting at work.
Creating a consistent meditation habit can be challenging, but it is essential for experiencing the full benefits of meditation. By establishing a regular meditation practice, you can retrain your brain to respond differently to stress and become more mindful in your daily life.
This information was referenced from published research: Credit to Erin Eatough, Ph.D. for her scientific research and study of habits for this section: https://www.betterup.com/blog/building-habits.
In the following sections, we will discuss specific techniques to help you develop a consistent meditation habit.
The Habit Loop
One key thing to keep in mind about habit formation is that it’s an ongoing process that operates continuously in the background. That brings us to the habit loop.
What’s the habit loop?
At the core of every habit is a psychological pattern called the ‘habit loop’, according to Charles Duhigg, author of “The Power of Habit”.
The habit loop includes four stages that all habits proceed through in the same order:
1. Cue/Trigger: This is the first stage of the habit loop. The cue is what triggers your brain to start a behavior. For example, your cue for meditation might be a specific time of day or a particular location.
2. Craving: The craving is the second stage of the habit loop, which is what motivates you to act. In the case of meditation, the craving might be for a sense of inner calm or clarity of mind.
3. Response: The response is the habit itself. In the case of meditation, it might be sitting down in a quiet space and focusing on your breath.
4. Reward: The reward is what reinforces the habit and makes it more likely to occur again in the future. In the case of meditation, the reward might be the sense of calm and relaxation you experience during and after the practice.
Rewards are important because they satisfy our cravings and teach us which actions we should remember in the future. For example, if you meditate regularly and experience a sense of inner calm as a reward, it reinforces the habit of meditation and makes it more likely that you'll continue to practice.
Why is this Science Important for Building the Habit of Meditation?
Understanding the habit loop is crucial for creating a solid meditation practice for the following reasons:
Awareness of Triggers: By understanding the habit loop, you become aware of the triggers that lead you to engage in or avoid your meditation practice. This awareness helps you identify patterns and situations that can either support or hinder your practice.
Effective Habit Formation: The habit loop consists of a cue (or trigger), craving, routine, and reward. By understanding this loop, you can intentionally design your meditation habit to include specific cues, routines, and rewards that make it more likely for the habit to stick. This increases the effectiveness of habit formation and helps you establish a consistent meditation practice.
Overcoming Resistance: Sometimes, resistance or obstacles can arise when trying to establish a meditation habit. Understanding the habit loop allows you to recognize and address the resistance by identifying the underlying cues, routines, and rewards that may be driving it. This knowledge empowers you to find strategies to overcome resistance and maintain your meditation practice even during challenging times.
Overall, understanding the habit loop provides valuable insights into the psychological and behavioral aspects of habit formation. It enables you to intentionally shape your meditation practice, overcome obstacles, and create a solid foundation for a lifelong habit of meditation.
Accountability
One of the best ways to increase accountability and stay consistent with your meditation practice is to find a meditation partner or join a group. When you have someone to meditate with, you can hold each other accountable and support each other on your journey. You can also share your experiences and offer encouragement, which can be a great source of motivation.
In my meditation membership and course, there is a place where members can find an accountability partner. Studies show this highly links to success rates.
If you're more of an introvert, try setting a daily reminder on your phone or using an app that tracks your progress and reminds you to meditate.
Tracking Progress and Setting New Goals
Tracking your progress and setting new goals can be a great way to stay motivated and see the benefits of your meditation practice. Keep a journal or use an app to track your progress and see how far you've come.
Setting new goals, such as meditating for a certain amount of time each day or trying new techniques, can help you stay motivated and continue to grow and evolve in your practice.
In my meditation course and membership, I have a variety of trackers in different formats and varying degrees of detail so that students can choose the one that works best for them. These are very powerful tools if utilized consistently.
Set Intentions and say Affirmations to help you stay motivated.
Making Meditation Non-Negotiable
One of the biggest challenges people face when starting a meditation practice is finding the time and motivation to meditate every day. It's easy to make excuses or put it off, but the truth is that making meditation a non-negotiable part of your daily routine is essential for realizing its full benefits.
By meditating every single day, no matter what, you can build a strong foundation for your practice and see consistent progress over time.
Many people find it helpful to make meditation a priority in their day, just like they do with other important activities like eating, sleeping, and exercising. This means setting aside time each day specifically for meditation, and treating it as a non-negotiable part of your routine. This can be challenging at first, but over time it becomes easier and more natural.
So my key recommendation to establish a daily meditation practice is to make it a non-negotiable part of your routine. Treat it like brushing your teeth or eating breakfast—something you do every day without fail. This way, you'll be more likely to stick with it and see the benefits that come with consistent practice.
Is 21 Days to a New Habit Correct?
The idea that it takes 21 days to form a new habit is a popular one, but where did this number come from? The origin of this belief can be traced back to a plastic surgeon named Dr. Maxwell Maltz, who noticed that it took patients about 21 days to get used to their new appearance after surgery. This observation was later popularized in the 1960 book "Psycho-Cybernetics" by Maxwell Maltz, which became a best-seller.
However, the idea that it takes exactly 21 days to form a new habit has been challenged in recent years by scientific research. A study published in the European Journal of Social Psychology found that it actually takes an average of 66 days for a new behavior to become automatic. This varies from person to person and depends on factors such as the difficulty of the behavior and an individual's motivation for change.
Regardless of the exact number of days it takes, the important thing to keep in mind is that forming a daily meditation habit requires consistent practice over time. It's important to be patient and persistent, even if you don't see results right away. The more you meditate, the more benefits you will experience, such as increased focus, reduced stress and anxiety, and improved overall well-being.
So, don't get discouraged if you don't see results after 21 days. Instead, keep practicing and trust the process.
Again, make meditation a non-negotiable part of your daily routine, just like brushing your teeth or eating breakfast. With time and persistence, you will form a strong daily meditation habit that will bring you lasting benefits.
Making Meditation a Daily Habit: A Step-by-Step Guide
Here's a step-by-step guide to help you make meditation a non-negotiable part of your daily routine:
Set a specific time and place for meditation. Choose a time that works best for you, whether it's in the morning before you start your day or in the evening after work. It's important to have a designated time and place for meditation so that it becomes a habit and a non-negotiable part of your routine.
Make it a non-negotiable. Meditation should be considered just as important as eating, sleeping, and drinking water. Make a commitment to yourself to meditate every day, no matter what. This will help you stay accountable and motivated.
Start with a manageable amount of time. If you're new to meditation, start with just 5-10 minutes…even just 3 minutes a day and gradually increase the amount of time as you become more comfortable with the practice.
Use a meditation tracker. Track your progress using a meditation tracker, such as the one I have created, which you can download here. This will help you stay motivated and see how far you have come.
Find a meditation partner or join a group. Having someone to meditate with can be a great way to stay accountable and motivated. Find a meditation partner or join a group to meditate with. This way, you can support each other and hold each other accountable.
Celebrate your progress. Celebrating your progress and recognizing your accomplishments can help you stay motivated and keep the momentum going. Take a moment to celebrate each time you reach a new milestone or achieve a goal.
Don't get discouraged. It takes time to form a new habit, but don't get discouraged if you miss a day or two. Just pick up where you left off and keep going.
By following these steps, you'll be well on your way to making meditation a daily habit that will bring you greater peace, clarity, and joy in your life. Remember, consistency is key, and meditation should be considered a non-negotiable part of your daily routine. So commit to yourself to meditate every day, and start seeing the benefits for yourself!
