THE DOSE ROUTINE - STEPS PART 1
Thats right motivation is your enemy. It's a fickle rascal that is dependent on mood, how you feel in a day, temperature, the moon - and a loads more. Conclusion we can not rely on motivation or processes that help build motivation, as relying on this rascal is more dangerous than rubbing a Grizzly Bears belly. The reason most good intentions fail is due to motivation, we are kicking it out the window and leaving the grizzly alone. Consistency is our friend.
STEP 1 - Understand that motivation is your enemy
Choose 3 key Habits to develop preferably spread in different areas of you life, such as fitness, career and relationships as an example
STEP 2 - Replacing motivation with tiny, atomic, small, minuscule routines
Thats right take 'moody motivation' out, and in come 'remarkable routines' (I should patent that, (whoops dodgy life coach moment). Tiny small routines that whatever your mood, however your motivation, we can kick in tiny routines that help us form a bigger habit
STEP 3 - Choose Key Habits that you wish to develop for your life
We are not building a tempoary woo then poo system that has a short term effect, the aim is to build habits that may take many 28 day repititions but will help you through life. By working on these now you will have a good effect on your day to day life right now, but more importantly it will cumulatively be LIFE CHANGING.
STEP 4 - Design the Routines that will cumulatively form the Habit
Take a Habit and it will be made up of a series of routines that make it form. The smaller these routines and sub routines the better, the less you work on at one time the better so try to stick to 3 Routines to help directly or even indirectly form. These routines can be built out of smaller subroutines - Which I will show on the Walkthrough Example on the next sheet.
STEP 5 - KEEP IT SIMPLE with minimal MOTIVATION
The sub routines that lead to forming a routine have to become close to automatic to become a life lasting habit. If they are Complex now then they are hard to maintain in the longterm. The best complex routines are those built out of many simple routines that are embedded over time. Think of learning the alphabet before journaling.
STEP 6 - KEEP AWAY FROM UNCONTROLLABLE METRICS UNTIL THE HABIT IS FORMED
The biggest demotivator is working daily to an unobtainable goal or one that has metrics that are influenced by factors beyond your control. For example your goal is getting x amount of REM sleep when really it should be on getting to bed at a regular time..
STEP 7 - TRY & DEVELOP A ROUTINE YOU LIKE AT LEAST A BIT
These are daily routines will hopefully be used fo the rest of your life. Develop routines that make you feel good and are part of what gives you a happy life. Some essential stuff we have to do that is less fun (pay taxes), but if there is an alternative routine that is more fun to do, do it . For example if you hate running change to swimming or walking fast and just do it a bit longer.
Developing the routine and repeating it instinctively is the main focus you need and is an amazing achievement!
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