The strategy of pairing

Ready to make some new habits stick?

Try the Strategy of Pairing.

This is one of my FAVORITE strategies from Gretchen Ruben, and I recommend it to everyone who struggles with implementing new habits.

It's not pairing the habit with a reward--healthy habits are not a punishment. It's pairing one habit with another. When you do X, you also do Y.

Right now, I am trying to incorporate more journaling. I keep my 5-Second Journal in my car. When I am waiting in my car for the gym to open, or I get to work early, I use that time to journal and plan my day. I've paired my new habit of journaling with waiting in my car (and replace mindless scrolling on social media).

Having a hard time forming the habit of exercise? Pair your favorite Netflix show when you're on the treadmill or bike. Or change into your gym shoes after work before you drive. Or only listen to whatever song/Pandora station when you lift. Or pair getting home from work or school to immediately going for a walk.

What about nutrition? Every time you eat, you have a fistful of veggies. Feeling the urge to snack? Ask yourself why, and journal. Eat only foods you've prepped Monday-Saturday. When you grab food on the go, you get out of the car (no drive-thru)

Trying to get more sleep? Add something to your routine. I only read fiction books before bed--I love to read, and this helps get me off my phone. You could diffuse lavender.

Incorporating more self-care? Try watching (safely) your favorite show when you take a bath. Or make Sunday afternoons #SelfCareSunday--apply the mask, paint your nails, etc.

What habits are you having a hard time implementing? What other habit could you pair it with?