7 December 2024
Before starting to look at this week's subject, which is about building routines and habits, as usual, I am going to share a piece of music that I feel is related to the subject.
"Gypsy" by Ronan Hardiman is one of those pieces of music that carry the message of routine and repetition. I found the free version of the song on SoundCloud, so hopefully, you are able to listen to this beautiful masterpiece.
Introduction: Habit Creation
In this episode of the Plan-Be series, we’re diving into how to build new habits—the cornerstone of a productive and fulfilling life. Before moving forward, it's essential to revisit the foundations of the Plan-Be methodology. These include building energy, creating clarity, and fostering alignment between our goals and identity.
Why habits?
Keep in mind that the Plan Be methodology is a collection of proven techniques designed to bring significant change to your life, involving numerous steps, actions, and efforts. We will discuss all these elements, whether in this blog, podcast or later in the book. The key question is how we can integrate these actions into our daily lives without overwhelming ourselves, which is the opposite of our goal. Mental health is a crucial stepping stone to achieving productivity, and overwhelming ourselves doesn't help in this regard. Therefore, we need to establish routines, build foundations, and incorporate actions into our daily habits. This approach allows us to perform main actions on autopilot. Trust me, it's not very difficult, and I'll share the exact methodology and new techniques in this blog. It simply requires repetition, practice, and adherence to the principles highlighted in this episode.
Habits or routines simplify our lives, saving mental energy by making certain actions automatic. Procrastination often stems from the mental load of decision-making. By embedding key habits into your subconscious, you create a flow that eliminates friction and keeps you moving toward your goals.
As James Clear writes in Atomic Habits: “Every action you take is a vote for the type of person you wish to become.” Our habits, small as they may seem, shape our identity and future. Let’s explore how you can consciously design and stack habits that energize and empower your daily life.
The "Be" Factor: Redefining Identity
Habits begin with who you are or who you aspire to become. This is why Plan-Be emphasises the importance of aligning habits with your identity. We need to incorporate the new identity into our life. and it is not only the way of behaving, it means deeper than that. how you think, your values and your integrity in small actions will be affected by this shift. If you want to become an expert in literature, for instance, see yourself as a reader or an expert in that subject. Ask the question what kind of action such a person will take? what kind of habits they have? and what sort of mindset is required. and of course, we only assume this is your passion so you are not faking it, you passionately want to "become", so you need to start to "be".
You don’t need to fake it or leap to perfection—start small. for the example of expert in literature, read a few pages daily and prove to yourself that you embody this identity. Repetition over 60 days ingrains the habit, making it second nature.
The Habit Loop: Cue, Crave, Action, Reward
To form effective habits, understand the four stages James Clear identifies:
Cue: The trigger for your habit (e.g., placing a book on your pillow as a cue to read at night).
Crave: Create desire by making the habit appealing (e.g., selecting a beautifully designed notebook for journaling).
Action: Simplify the process (e.g., prepare chopped salad ingredients in advance for healthy eating).
Reward: Celebrate your success with something satisfying (e.g., enjoying the freshness of the salad or checking off your journal entry).
Design your environment to amplify cues and rewards. For example, if you want to drink more water, place a glass by your bedside. Over time, this action becomes automatic. As I mentioned, repeating the process for 60 days will eventually establish an autopilot routine.
Habit Stacking: Amplify Efficiency
Habit stacking involves connecting new habits to existing ones. For instance:
Wake up → Drink water → Brush teeth → Meditate → Journal.
in other words one habit will lead you to the Cue part of the next habit.
This sequence forms a powerful morning routine that anchors your day in energy and intention. Habit stacking minimizes decision fatigue and allows routines to flow naturally.
ROAR Technique: Replacing Bad Habits
The ROAR method—Recognize, Observe, Adjust, Replace—helps identify and transform unproductive habits. Pair this with journaling to track progress and refine your approach. Self-awareness is the first step toward self-empowerment.
Your Turn: Building Practical Habits
Start designing habits using the techniques above on some of the elements of Plan-Be foundations:
Journaling: Use the Plan-Be Journal or any notebook to reflect on your day and goals.
Exercise: Begin with simple, enjoyable movements like stretching or walking.
Hydration: Drink a glass of water upon waking.
ROAR: Practice self-talk techniques to foster positive thinking and replace negativity.
use the habit loop, see what Cue you can design, and how you can make it appealing then how you can make the action simple, easy or fun and finally reward yourself with a small treat.
Finally, attempt to combine these habits to form an empowering routine. For example, after drinking water, brush your teeth right away, followed by 20 push-ups and then 20 crunches. Once you become accustomed to this technique, increase the exercise portion to make it a 10-minute session with a good heart rate.
Community Update
Exciting updates this week:
Our podcast episode on journaling is being published!
The main structure of the Plan-Be book is completed, with the first edit planned by the year's end.
Instagram posts featuring life tips are in the works to reach a broader audience.
Next week’s episode will explore GEM (Goal-Oriented Empowering Mindset), a core foundation of Plan-Be.
The YouTube tutorial on using the Plan-Be Journal is undergoing final edits.
Weekly Inspirational Corner
Here are some powerful quotes to fuel your journey:
“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” – John C. Maxwell
The key to a fulfilling life lies in designing habits that reflect your values and aspirations. These routines, once established, free up mental energy for creativity and progress. Plan ahead, focus on foundational habits, and stack them for compounded growth. Start small, stay consistent, and witness transformation unfold.
Until next week, embrace the power of routine and keep striving toward your goals!
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