Writing and Sharing Goals, And My 5 Morning Habits for the New Year

In my last few posts, I’ve talked quite a bit about new habits and how to go about forming them.

Continuing with this theme, I thought I’d write about a couple more tools that many people use to solidify their habits, and successfully reach their goals.

1. Writing

Whatever your goals are, write them down somewhere you’ll see them every day. Maybe on the wall next to your bed like I do, or next to the bathroom mirror.

Quickly reading through your goal list at the start of each day will help to keep you focussed on what you need to do, and help solidify the pattern into your mind.

2. Sharing.

If you share your goals with the people around you and give them reports of your progress, you are much more likely to stay on track.

Maybe it’s due to the social support network, or the fear of failing in front of friends. Maybe it’s a bit of both.

Whatever the reason, it works. Research shows that people who wrote down their goals, shared this information with a friend, and sent weekly updates to that friend were on average 33% more successful in accomplishing their stated goals than those who merely formulated goals.


Habits2After writing this post, I’d be a hypocrite if I didn’t write down and share a few habits that I’m personally working on going into the New Year.

I’ve got a few other goals that I’ll share another day which are still a bit rough round the edges, but one thing I do have solidified is my new morning routine, which I perform daily.

I didn’t feel the need to wait until the New Year starts, so I got underway a few weeks ago, and already it is beginning to feel like second nature.

I made sure to start gradually, and made the changes as easy as possible. When I feel comfortable, I’ll start to slowly add more habits that resonate with me, and move me and the people around me towards greater health.

I’ll use the blog to keep people updated, and to increase my chances of succeeding!

1. Smile. Breath. Go Slow.

After the great quote from Thich Nhat Hanh, and tagline of one of my favourite blogs Zen Habits.

Every morning I make sure to smile, take a few deep breaths, and rise slowly to start the day. It’s surprising the impact it can have on your mood, and how the rest of the day plays out.

2. Floss.

Dental hygiene is important kids. Flossing has always been one of those things that I knew I should be doing, but never got round to it. But now it’s a habit, and I’m on it every day.

3. Jaw Exercises.

I’ve had TMJ problems for quite a few years now; a clunky, uncomfortable jaw joint issue. It can be solved however by performing jaw exercises on a regular basis, another thing I have struggled to stick to in the past. Now after a few weeks of habit forming, my jaw is already little less noisy.

4. Warrior Warm-up.

This is something I have been doing for a few months already; a modified version of Dan Millman’s Peaceful Warrior Warm-up from his book Mind Body Mastery.

It takes me about 5 to 10 minutes to complete, and readies the body and mind for the day using a blend of breathing exercises, martial arts, yoga and qigong movements. It can be as challenging or as easy as you like. Even my Dad is on board with this one. Great fun.

5. Meditation.

Another thing I’ve been working towards for a few months. Starting with just a minute a day, I’ve slowly built my practice up to 10-15 minutes every morning. Mainly Zen or mindfulness meditation.

Sometimes it’s a bit of a struggle and my mind races for the whole time I’m sat there. Sometimes I come up with a random blog idea. Sometimes I reach a very peaceful state of relaxation. I’m learning not to judge the practice, just take it as it is, and keep going.

Hope this has been of some use.

Happy New Year everyone!

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Thanks for reading!

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Luke Jones
Luke Jones is a mover, blogger and wellness enthusiast. He spends his time exploring and sharing ideas in mindful movement, healthy living and adventure.

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