fitness · habits · motivation · new year's resolutions

Go Team! January 29: Claim An Easy Win

Whether you have been able to work on your habit every day so far or you have been trying to figure out how to make your habit work, I’d like you to claim an easy win today.

What’s the teeniest, most straightforward, simplest example of the habit you have been trying to develop?

Maybe it is one mindful breath.

Perhaps a single yoga pose.

One rep.

One stretch.

One sip of water.

Think of a tiny thing that represents what you are trying to include in your life.

And do it right now.

Can’t do it right now? Pick a specific time to do it later – use an alarm, a reminder or a cue (i.e. I’ll do a squat while I cook supper.) to ensure that it gets done.

Then, celebrate that easy win – put a star on your calendar, pat yourself on the back, pump your fist in the air, shout ‘Go me!’ Whatever feels good to you.

You can do more than the teeny thing if you want to, of course, but the win lies in doing the small thing. Everyone who does the small thing can claim a victory no matter how much or how little else you do.

You might think of a small win as unimportant but pushing back against the challenges you face and creating that foothold for yourself can be the key to establishing the practice you want.

When it comes to building habits your repeated effort is the most important thing. Once your tiny wins are routine, you can build on them and you’ll be glad that you started small.*

So, go on and lift your arms over your head in a stretch or put your hands out in front of you and roll your fingers into a fist. Stand up slowly and sit back down even slower. Gently stretch your neck to one side and then the other. Squeeze your shoulders up to your ears while you inhale and then let them drop while you quickly exhale.

Do the small thing you can do as soon as you can possibly do and then be proud of yourself for carving out that time today.

I’m proud of your efforts and I offer you this gold star in celebration.

 Image description: a drawing of a gold star with lines of other small shapes radiating outward from each point.
Another of my star drawings. Yes, I draw stars often. Image description: a drawing of a gold star with lines of other small shapes radiating outward from each point.

*PS – Even if you did something huge yesterday or the day before but today this tiny win is a challenge, it is still a win. You are still showing up for yourself. Yesterday, I did a single yoga pose (frog) but I still counted yoga as done.