23d • General discussion
🔺 What Can You Do More Of? ⚡️
In the last post, we talked about values and choosing the direction we want our actions to take.
This time, I want to look at something very practical: changing habits.
When we have a habit we want to change, we often focus on what we need to stop doing.
“I need to drink less soda.”
“I need to spend less time on my phone.”
“I need to sit less.”
But sometimes it can be more effective to ask a different question:
What can I ADD to my life that might naturally reduce the behaviour I want less of?
Instead of only trying to remove a behaviour, we introduce another behaviour that competes with it or takes its place.
For example:
🥤 “I want to drink less soda.”
→ “I will drink 3 more glasses of water throughout the day.”
Rather than constantly thinking about not drinking soda, the focus is on drinking more water. Over time, that may naturally leave less room for soda.
📱 “I want to spend less time on my phone.”
→ “I will read for 20 minutes before going to sleep.”
Those 20 minutes now have a purpose. Instead of trying to resist scrolling, you are replacing some of that time with something else.
🚶 “I want to sit less during the day.”
→ “I will take a 10-minute walk after lunch.”
Again, the focus changes from doing less to doing more of something helpful.
📝 Your exercise
Think about one behaviour or habit you would like to do less of.
Then ask yourself:
What could I do MORE of that might naturally help me do less of it?
Try to make your new behaviour small, specific and realistic.
And if you did the values exercise, take it one step further:
Can you choose a new behaviour that also moves you towards one of your values?
You don’t always have to focus on what you need to stop.
Sometimes change can start by deciding what you want to do more of ⚡️
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🔺 What Can You Do More Of? ⚡️
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