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Five Steps to Establish a Good Habit

Updated on December 28, 2014


I’m not educated to teach yoga classes. The tips and advice below works for me, and I have been to yoga classes before and know the moves. You should ensure that you perform all exercise the right way so you don't hurt yourself! Consult a professional Yoga teacher first.

Cherry blossoms
Cherry blossoms | Source

A lot of willpower

Have you ever tried to change a bad habit or get a new, good habit? I know how hard it is to succeed. In this hub, you can find one way to establish a good habit.

It takes time and effort to establish a new habit. Even for the bad ones, it’s a mental thing to think that bad habits come easier...

A great way to start is by thinking that you actually like the habit you are trying to establish and are convinced it will last. After a couple of months, it will become a routine for you. Yes, a couple of months. It takes some time, but it´s worth the effort, I promise.

My new habit involves getting up at 5 AM every morning and starting my day with yoga for 30-50 minutes. The time spent depends on whether I’m going to work or not. A day of offers more time for yoga and other things, of course. I started on the 1st of September 2014 and am still getting up by 5 AM, EVERY morning.

I must admit that it took a lot of willpower and decision-making every morning... But after several weeks, I did not even think when I heard the alarm clock. I just got up.

An example of how well things works now

The evening before Christmas Day, I decided not to set the alarm clock and to skip the yoga for one day. I woke up 5.45 and my first thought was that it was a terrible waste of time to not get up and do yoga... So I did.

How did I get here?

1) My first step was to find some inspiration earlier this year. That is a good start. Find yourself a great person/leader, a book, a movie, or whatever helps you get inspired. Inspiration is important for motivation. It’s fantastic to know that someone else has succeeded in what you are trying to accomplish.

I find my inspiration from Robin Sharma quotes on Facebook, from his books and Youtube movies.

With help from Robin Sharmas books and you tubes I have found a great way to start changing and challenging myself.

At the end of this hub you can find some more of his books to read for a start.

Robin Sharma has inspired and offered me a lot of great tools and methods. It is not a "quick fix" and takes hard work and a lot of acting. This is Robin Sharma’s philosophy and it works for me.

Robin says it takes 66 days to change a habit or to establish a new one. For me, it took about three months so it's close enough:) It may seem to be a long time, but you have a lot to gain in my opinion.

Robin Sharma: How to wake up early

2) I made a decision. A decision to give the first hour of my day to myself. For some years now, I have prioritized other things than physical training, and it was about time to get back on track. The decision is the most important step of all... I decided to get up 5 AM every day, weekends included. From that point the alarm was set, every day!

3) I scheduled my activities for my first hour. Yoga first, then some time for reading and reflection. I have a giant pile of unread books, which means I have no trouble finding books to read.

Reflection includes writing down things I am grateful for in my life, and whatever crosses my mind at the time I am writing. I do this to make sure I get my ideas and thoughts documented for the future. I can later on go back and see my mental progress during the years. I hope I will get to know myself better this way.

Calm your mind
Calm your mind | Source

4) I bought an app from the AppStore with yoga-programs. I actually bought two different apps "All in yoga" and "Yoga studio." I think it is worth spending a few dollars to get an app that fits you and your purpose. “All in yoga” contains a lot of positions (asanas) in pictures and also tutorial movies showing how to perform. There are about 40 programs with different goals and duration. You can track it all in a schedule afterwards.

The other app contains programs that, in my opinion, are more structured, based on level, goal, and duration (15, 30, 60 minutes), and all positions are shown in tutorial movies.

If you would rather workout or lift weights, you can find apps for that too. Or maybe you have some other things you want to do, but you don’t have time for it.

There are some instructions and inspiration online as well, for example:

But once again, make sure you know the moves so you don’t get hurt. I have been to real life yoga classes and am familiar with all the moves!

5) I started on September 1, 2014 by getting up at 5 AM and performing my yoga regimen. I felt really good and thought this was going to be easy. Next morning, I was doing just fine. A few days passed and I started to feel really tired, getting up demanded a lot of will power. I thought about giving up, not just once, but several times. I did not take 3 whole months to establish the habit. After 4-6 weeks, I started to get up without further thinking about it. But it took about 3 months to stop feeling doubtful on some days. I had a few relapses...

Have you ever succeeded in changing a habit?

See results

Keep up the good work!

I know it might sound difficult to spend so much time on establishing a new and good habit. But it is worth it, I feel so good about myself and what I have performed this autumn. I also have got a stronger body with some small muscles that weren’t there before. I have been exercising a lot through my life, but not like this. And the results have never been this good. I think that is a reason why I have given up. If there are no instant results in what you do, it’s easy to give up. But first: continue at least for three months or more, don’t give up any earlier!

Of course your new, good habit doesn’t have to include getting up at 5 AM, but it might involve changing food habits or how you act at work or with your children for example.

I hope you find some inspiration here and that you can go on and find your great new habit and make it work!

Feel free to share your own experiences in the comments field.

© 2014 kerlund74


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    • sachin001 profile image

      Sachin 2 years ago from India

      Good hub to read this morning. Keeping up good habits is important for all of us and to lead a healthier and happier life.

    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      Thank you, great to hear it was good to read:) I think it is important although it is hard sometimes...

    • AliciaC profile image

      Linda Crampton 2 years ago from British Columbia, Canada

      Thanks for sharing the useful tips. This hub should be very helpful for people who are thinking of establishing a new habit as part of a new year's resolution.

    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      Yes, it's about that time of the year now:) Thank you for reading and taking time to comment!

    • Eiddwen profile image

      Eiddwen 2 years ago from Wales

      Interesting and very useful. Thank you so much kerlund for sharing and wishing you a great New year.


    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      Thank you very much Eddy, and thank you for taking time to read and comment!

    • vkwok profile image

      Victor W. Kwok 2 years ago from Hawaii

      Thank you for the advice on how we can better ourselves, kerlund.

    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      Vkwok: Thank you for your kind comment!

    • FlourishAnyway profile image

      FlourishAnyway 2 years ago from USA

      This will be helpful for all those new year's resolutions!

    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      I agree on that:) I seldom make any of these resolutions, but a lot of people do!

    • nifwlseirff profile image

      Kymberly Fergusson 2 years ago from Villingen Schwenningen, Germany

      Do you use any accountability apps? Sharma's opinion is more correct than most - it certainly takes longer than 28 days to form/change a habit!

    • kerlund74 profile image

      kerlund74 2 years ago from Sweden

      I don't, do you have something to recommend?

      And it absolutely takes some time to form a new habit and make it last.

      Thank you for commenting!

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