Routines are useful to provide a sense of familiarity, as we mentioned last week. They can also be used as cues to help us do the right thing at the right time. Once a routine, or a habit is established, our brain can put that activity on autopilot, so that it is easier for us to do it without consciously thinking about it.
When breaking a bad habit, sometimes we have to find the cue—the signal in our environment that sets off a pre-programmed action. When forming a new routine, it is helpful to use a cue as well. It might be the time of day. If we always do a couple stretches at 7 a.m., soon it will turn into a routine. “After work” might be a cue, or “going into the kitchen”, or “bedtime”. We can also use reminders such as sticky notes placed in strategic places.
We can use clocks—with or without alarms—to keep ourselves on track with various activities. Sometimes having a big analog clock visible might be enough. If we can’t keep it front and center, we may need a beep, or a dong!
Frameworks of various kinds can be especially helpful. Frameworks help us to learn things and reach goals in a methodical way. A framework might be a guide or a program. It might be a class. It might have quizzes, or assessment points, so we can see our progress. Even this blog is a kind of framework, giving us related, actionable ideas in a bite-size format with a logical progression. We can use journaling prompts or questions as a framework. Cognitive journaling, that we mentioned in a previous post, is a kind of framework. Groups, such as meditation or exercise groups, combine a framework with a support system.
Support systems come in all sizes. We might have an “accountability buddy”, or someone we can consult, such as a doctor or therapist. We might have a mentor. Family members who are supportive of our endeavors can also encourage us and help us stay focused on our goals. Even knowing that someone else knows our situation and goals is motivating. When we are facing hardships, loss, or difficult stretches of the road, having a support system in place can make the difference between getting stuck and moving forward.
The bottom line? Use your environment to help you build success. Use little things like Post-it® notes and clocks. Ask for help in big ways, too. Think of marathon runners or race car drivers. There are often entire teams of people along the route to help them toward their goal. Seek out people and surround yourself with people who can provide the support you need.