Tag Archives: habits

The practice of temptation bundling helps us develop good habits

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The practice of Temptation Bundling helps us develop good habits we desire with pursuits we already enjoy.

—Calm App Reflection

Image from Unsplash by Margarida Afonso

Temptation Bundling is a clever way to build better habits by pairing what you should do with what you want to do.

Imagine only listening to your favorite podcast when you’re walking, or watching a favorite show only while on a stationary bike.

This simple pairing shifts discipline from a battle of willpower to a reward-based system your brain loves.

You begin to crave the good habits because they’re connected to something that feels enjoyable. Over time, even the “should” activity starts to feel rewarding on its own.

The key is consistency — making the pairing non-negotiable. Soon, healthy habits become part of your routine because they’re anchored to pleasure, not pressure.

EXERCISE:

Create three to five examples of Temptation Bundling on your own. The idea is to make a healthy or productive habit more appealing by pairing it with something you already enjoy.

Friday Review: HABITS

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Friday Review: HABITS

How are the habits you’ve developed supporting your growth? Here are a few related posts you may have missed.

“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.”

 

 

 

 

“Before you try to increase your willpower, try decreasing the friction in your environment.”

 

 

 

 

“You can only untie one knot at a time.”

 

 

 

 

Bolts of lightning rarely change the world

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“Bolts of lightning rarely change the world, but erosion does.”

—Seth Godin, American author, marketing expert, entrepreneur

Image from Unsplash by Micah Tindell

Far too many of us fantasize about the big breakthrough, the viral post, the overnight success that “fixes” everything.

Meanwhile, the real magic is happening in the quiet, unsexy moments we keep overlooking.

  • It’s the daily walk when the couch or covers are calling
  • The honest conversation when silence would be easier
  • The extra rep, the kind work, the tiny risk you take today

These acts don’t look heroic, but they slowly carve new canyons in your life.

One small cut at a time, your habits are either sculpting your future or eroding it.

So, stop waiting for lightning! Be “erosion,” persistence, patience, impossible to ignore.

EXERCISE:

Three top resources that center on consistency, persistence, and building positive habits are Atomic Habits by James Clear, The Power of Habit by Charles Duhigg, and The Compound Effect by Darren Hardy.

When we revisit practices and habits with a beginner’s mind

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When we revisit practices and habits with a beginner’s mind, they often gain greater depth and impact.

—Calm App Reflection

Image from Unsplash by Scott Broome

It’s easy to go through the motions — stretching, meditating, eating mindfully, or journaling — doing what’s familiar just because it’s routine.

But when you return to these same practices with a beginner’s mind — curious, open, and unassuming — they come alive again. You notice subtleties once overlooked: the stretch that eases tension more deeply, the flavor that fully blooms, the insight that shifts perspective.

Familiarity can lull us into autopilot, but curiosity transforms it into growth. Every sunrise looks similar, yet no two are the same — and the same is true of our daily habits. Approach your next familiar practice as if for the first time, and you might rediscover its quiet power to change you.

EXERCISE:

Choose a routine activity — like making your favorite beverage or stretching — and deliberately slow down each step. Pay attention to sensations, movements, and thoughts as if experiencing them for the first time.

When we revisit practices and habits with a beginner’s mind

Posted on by

When we revisit practices and habits with a beginner’s mind, they often gain greater depth and impact.

—Calm App Reflection

Image from Unsplash by Scott Broome

It’s easy to go through the motions — stretching, meditating, eating mindfully, or journaling — doing what’s familiar just because it’s routine.

But when you return to these same practices with a beginner’s mind — curious, open, and unassuming — they come alive again. You notice subtleties once overlooked: the stretch that eases tension more deeply, the flavor that fully blooms, the insight that shifts perspective.

Familiarity can lull us into autopilot, but curiosity transforms it into growth. Every sunrise looks similar, yet no two are the same — and the same is true of our daily habits. Approach your next familiar practice as if for the first time, and you might rediscover its quiet power to change you.

EXERCISE:

Choose a routine activity — like making your favorite beverage or stretching — and deliberately slow down each step. Pay attention to sensations, movements, and thoughts as if experiencing them for the first time.

We must be careful not to let our current appetites steal away

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“We must be careful not to let our current appetites steal away any chance we might have for a future feast.”

—Jim Rohn, late American entrepreneur, author, and motivational speaker

Image from Unsplash by Brett Jordan

We live in a world that celebrates instant gratification — snacking on success instead of waiting for abundance. Every time we let a fleeting appetite take charge, we risk sacrificing tomorrow’s banquet for today’s bite.

Those small moments we give in — skipping the workout, draining our savings for a whim, ignoring our long-term goals for short term pleasure — each one chips away at the grand feast waiting in our future.

To savor life’s richest rewards, we must nurture patience and discipline, allowing our future selves a seat at the table. Practice saying “NO” for now and “YES” for later.

Protect your future feast — the most satisfying celebrations are worth the wait.

EXERCISE:

What are some positive daily habits that produce the long-term results you most desire?

Consider daily budgeting, mindful eating, and consistent exercise as worthy places to explore.

The mind must be given relaxation

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“The mind must be given relaxation — it will rise improved and sharper after a good break.”

—Seneca the Younger, ancient Roman Stoic Philosopher

Image from Unsplash by Vitaly Gariev

Taking time to relax isn’t an indulgence — it’s vital for clear thinking and personal growth.

When we pause, step away, and allow our minds room to breathe, we return to our work and relationships with renewed clarity.

Instead of pushing relentlessly, give yourself permission for a mindful walk, family time, or a quiet moment. These simple breaks sharpen your perspective and boost creative insights.

Just as a well-rested athlete performs better, a rested mind leads to better decisions, deeper connections, and greater overall well-being.

Your productivity and joy depend on it.

EXERCISE:

Create a list of five to ten practical ways for you to apply Seneca’s wisdom to relax your mind for sharper, improved thinking.

Block out time in your schedule to engage in at least two of these activities today. How can and will you make this practice a habit going forward?

To appreciate the beauty of a snowflake

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“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.”

—Aristotle, Ancient Greek philosopher and polymath

Image form Unsplash by Aaron Burden

Aristotle’s philosophy encourages stepping outside one’s comfort zone as part of pursuing eudaemonia — human flourishing.

He emphasizes that achieving excellence and virtue often require effort, discomfort, and rational action beyond habitual or pleasurable routines.

EXERCISE:

How has taking on life’s challenges and stepping outside your habitual and pleasurable pursuits provided you some of the more beautiful aspects of living?

Where and when can you continue to step out into some of the chillier aspects of life to discover other kinds of beauty awaiting you?

“The right time was yesterday. The best time is now.”

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“The right time was yesterday. The best time is now.”

—Author Unknown

Image from Unsplash by Kaja Kadlecova

Consider the good habits you admire in others. Who are the people in your world that eat right, exercise regularly, and call their mom even when it’s not her birthday or other special occasion?

Many of us have developed an array of handy-dandy excuses for putting off the tasks that we know will better our lives in the long run.

Where do you fit on the continuum of procrastinator to the folks who do things now?

EXERCISE:

Two books that may prove useful if this quote rings true for you are The Power of Now by Eckhart Tolle and The Power of Regret by Daniel Pink. Continue reading →

Friday Review: Habits

Posted on by

Friday Review: HABITS

How are the habits you’ve developed supporting your growth? Here are a few related posts you may have missed.

“Before you try to increase your willpower, try decreasing the friction in your environment.”

 

 

 

“The pleasure of doing a thing in the same way at the same time every day and savoring it should be noted.”

 

 

 

 

“If you can go to bed late, you can also get up early.”