Creating a new, good habit for the long term is not always an easy thing to do.

If you’re looking to introduce something on a daily basis, look at what you already do and tweak it slightly.

Can you bring some part of your routine forward or push it back?

Think how you can make your new habit sustainable and realistic for the long term not just for the short term. As this is where it usually goes wrong.

My motto is “to create something new; something has to give”. Time is hard to find.
Look at what habit/task you could realistically give up in exchange for something better.

How I’m making it work

I’ve been thinking about creating the 7am Club for a while now. So I’ve been rejigging my routine to prepare my body and mind for the reality of it but without the initial pressure.

I’ve been going to bed a little bit earlier and therefore making it easier to get up earlier. To be fair, I still go to bed at the same time but I actually just stopped scrolling on my phone for 20 mins and slept for 20 mins instead! Or more like 40 mins!! That was something that I could give up!

As a perimenopausal woman I am trying to have something to eat/drink first thing so I have the energy and strength and some fuel in my body before I exercise. Mainly to get my metabolic rate going. (Of course, our metabolic rate is different to men! Isn’t everything!) So I get up at 6:30am and make my kid and I a hot lemon and ginger and eat a banana. We have a nice chat in the dark, early hours and then I’m ready to go at 7am.

Find the joy in the process!

When you’re creating a new habit, try to find the joy in the actual new habit or task.

Try not to attach it to the incentive before or afterwards. For example, I always have two coffees a day. It’s my treat of the day as it were and I never miss it! Cos, I love it! If I were to tie my coffee to the new task beforehand, and then I skipped the new task, I would feel guilty about drinking my coffee.

Whilst it’s good from a regular/daily timing point of view to squeeze in something new prior to a current daily habit; don’t tie the new habit to the next habit. Find the joy (and the benefits) in the new habit.

It’s much easier to maintain it and keep it going for the long term.

It’s hard to let go of something you love and that brings you joy.