Core Focus DPT

As I cross the 14-day mark of my habit-building journey, I find myself at an interesting crossroads. On one hand, I’m thrilled with the results I’ve achieved so far. Many of the habits I committed to two weeks ago are now starting to feel almost automatic. But on the other hand, I’ve noticed that the excitement I felt in the beginning is fading. My routine is becoming just that: a routine. And if I’m honest, it’s starting to feel a little monotonous.

This is where James Clear’s advice on making habits attractive really resonates. In his book Atomic Habits, he talks about how the anticipation of a reward motivates us to take action. It’s not just the reward itself that drives us—it’s the desire and excitement we feel leading up to it. Dopamine levels rise when we anticipate something enjoyable, making us more likely to follow through. Clear suggests tools like temptation bundling and habit stacking to tap into this natural motivator.

So, I’ve decided it’s time to implement a reward system to breathe new life into my routine. Here’s how I plan to do it:

1. Temptation Bundling

I’ll pair activities I need to do with things I already enjoy. For example, I love listening to podcasts, but I don’t always look forward to meal prepping. By bundling the two, I’ll only allow myself to listen to my favorite podcasts while preparing my meals for the week. This way, I’m motivated to tackle an essential task because it’s tied to something I genuinely look forward to.

2. Habit Stacking

Some of my new habits feel almost automatic, which is fantastic. But there are others I’m still working to solidify. By linking these less consistent habits to ones I already do without thinking, I’ll create a chain reaction. For instance, after I brush my teeth in the morning, I’ll immediately go into a short meditation session. That existing habit of brushing my teeth becomes the cue for my next action.

3. Reward Milestones

Beyond the immediate gratification of temptation bundling, I’m also setting up milestones for bigger rewards. For example, if I stay consistent with my routine for another 14 days, I’ll treat myself to something special, like a new workout outfit or a day trip to a favorite hiking spot. These rewards will give me something to look forward to and help keep the process exciting.

4. Reflecting on Progress

Finally, I’m reminding myself to celebrate the small wins. Taking a moment to reflect on how far I’ve come, even in these first 14 days, helps me see the value in sticking with my habits. Seeing the progress I’ve made is a reward in itself.

If you’re also finding your routines a bit stale, consider how you can incorporate rewards into your habits. Whether it’s through temptation bundling, habit stacking, or setting milestone treats, these strategies can help reignite your motivation and keep you on track. Remember, the goal isn’t just to build habits—it’s to create a lifestyle you enjoy living.

Let’s keep going, one step at a time. After all, consistency beats intensity every day.

Tying It All Together: The Helmet of Salvation

As I reflect on my progress and the need to protect my journey, I’m reminded of my recent Bible study on the Helmet of Salvation. This piece of armor represents the protection of our minds and the assurance of salvation. It’s a powerful metaphor for guarding the new me I am striving to design. By staying consistent with my habits and implementing a reward system, I’m not just building physical and mental strength—I’m also creating space for spiritual growth.

When I make time for self-care, I find that my body and mind are more comfortable and available for praying, meditating, and worshipping. Additionally, as I become more organized with my schedule, I’m better able to manage my time for the things I truly want to accomplish. This balance is, in itself, a reward. It’s a dopamine-boosting response that keeps me motivated to stay the course.

So, as I continue this journey, I’ll keep the Helmet of Salvation in mind—protecting the progress I’ve made and nurturing the habits that bring me closer to health, happiness, and faith.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.