THE DOSE ROUTINE - STEPS PART 2
The next step is to pick 3 habits that you wish to develop and 3 supporting habits that will directly or indirectly help you form those habits. On the Habit builder tab you can choose 3 benifical Habits you wish to form, they need to become nearly autonomous so that they can be done as close to automic as possible - like brushing our teeth. The core Habits are ones that are going to be things big and small that will change your life in the short or long term or both. Example - good start of the day habit, play a musical instrument, good sleep habit, financial focus habit, good eating habit etc
STEP 8 - Design your Habits
STEP 9 - Design 3 Routines to build that CORE HABIT
This is the crucial step now to make a Habit as autonomous as possible, find 3 routines that can be done daily that make that Habit. These are the routines that lead to this habit, they are the elements that guarantee the habit will be built. Let me give an example; to build a sleep routine that means you get 7 hrs sleep, knowing that you usually get up automatically at 7am so you need to be in bed before 12, so Routine 1 could be wind down at 11pm. You know that once you go on social media on the phone an hour whizzes by- so Routine 2 is phone off and in charger at 11pm. Third problem is sometime you worry about rushing in the morning and it disturbs your sleep - so as part of sleep routine at 11 you lay out work clothes and laptop bag = Routine 3. You have just designed 3 Routines (Sleep Routine) that helps a SLEEP HABIT be as automatic as possible.
STEP 10 - Design your SUPPORT Habits
You've designed your Core Habits that are going to take you a step forwards - Well Done thats the hard bit done choosing achievable, but avoided habits. Now you have one more small job choose 3 achievable Support Habits. These are Habits that don't directly contribute to the core Habit but they effect the environment or mood or your own personal energy. An example would be keeping the house tidy, showering every day, or meditating every day. These are the habits that make a Core Habit easier by being done.
STEP 11 - Design 3 Routines to build that SUPPORT HABIT
Now we repeat Step 9 but to develop routines that make Support Habits. These 3 key routines could be 3 linear steps like get dishes, wash dishes and put away dishes or different elements like get yoga mat, candles and turn phone off so you can get 15 mins meditation. It sounds so basic & it is but if we were all doing them then they would be HABITS already!
STEP 12 - Design your FUN Habit
Why develop all these beneficial routines to develop habits and not have one just for FUN. It can be what ever you want as long as it makes you feel good. It does not need 3 routines to support it the only routines is to do it regularly for a set time. For example for Fun I want to learn the Piano, so my only routine will be to play piano for X mins a day
STEP 13 - Don't be a slave to the wrong Routine
Look at your day, this sheet is designed to give you metrics if needed. No one is judging you and I don't want you to be Judgemental on yourself - that leads to Anxiety and Depression. Instead be EVALUATIVE and think of your routines as little helper minions, if a routine is too difficult or not getting results change it. For example you want to lose a 7lbs in this 28 day period, you have a swim routine and class routine you love, but you don't enjoy your run in the morning - change it to walk instead and go a bit further. Be evaluative rather than judgemental on yourself, you freaking awesome stop with this critical shit.
Developing the routine and repeating it instinctively is the main focus you need and is an amazing achievement!
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