Now it's time to decide what your “3 Habits” are going to be.
About your three habits, the keywords are:
- Achievable
- Measurable
- Daily
- Impact
- Habit
- Challenge
- Commitment.
Achievable: If you set your mind to it, your chances of succeeding should be at least 9 out of 10. Don't set yourself up for failure by setting your target too high!
Measurable: Your habits should be easily measurable, not general or vague. For example: “15 minutes of cardio exercise per day” is good, but not “exercise more often.”
Daily: Your habit should be something that you're going to repeat everyday. For example, it could be “drinking 1 quart of green smoothie every day” but NOT “go to the gym at least 2 times a week.”
Impact: your intentions should have a positive impact on your life and health.
Habit: The whole purpose of this is to implement NEW habits into your life, so it is important to set targets that you can achieve. It's better to get in the habit of exercising just 15 minutes every day, and then later increase it to 30 minutes, rather than try to exercise 30 minutes right away and fail. It's making it a HABIT that is important.
Challenge: Your habits should challenge you to go out of your comfort zone. Ask yourself, “What is the one thing that would benefit me the most but that I'm afraid, or too lazy to do?”
Commitment: Don't write anything down unless you absolutely commit to doing it. Once you decide to join this program, there's no quitting. There's no sitting on the fence. That's why I want to emphasize the fact that you should make your intentions ACHIEVABLE. So set yourself up for success by choosing a habit you know you can achieve and then commit to it wholeheartedly.
Your Three Positive Habits
You will choose 3 positive habits, in 3 different areas:
1- Diet and Nutrition: Here are some examples, “Eat at least 2 raw meals everyday,” “Give up coffee,” “Drink at least 1 quart of green smoothie everyday,” “Eat no more than 1 small avocado,” “Eat 100% raw,” “Eat only fruits and vegetables with no fat,” etc.
2- Exercise and Fitness: Here are some examples, the first one being one we would recommend, “Exercise at least 15 minutes every day.” “Go for a 30 minute walk every day,” “Do at least 50 push-ups every day,” “Do at least 20 minutes of yoga every day,” etc.
3- Other Lifestyle Factor. Your habits in this area should be really easy to achieve. In this category, we include other aspects of health such as sleep, meditation, mental poise, self-care and balance, spirituality and devotion, etc. Here are some examples, “Go to bed at before midnight every day,” “Go to bed before 11 p.m. every day,”, “Meditate for at least 10 minutes every day,” “Do positive affirmations every morning,” “Read at least 5 pages of an inspirational book,” “Pray every day,” “Write at least 1 paragraph in my personal journal every day,” “Take a walk in nature every day for at least 10 minutes,” etc.
FAQS
Here are some probable questions you might have with their answers:
" I want to start running again, but I don't want to do it daily..."
Then say, "Run at least 10 minutes every day, OR go for a walk for at least 20 minutes." Or say "Do at least 10 minutes of cardio every day."
"Can I combine two habits in one?"
No, just stick with one! However, you can have multiple choices such as "walk or jog every day for xx minutes"
---> Please take a moment to decide what your intentions are going to be, and write them down below.
YOUR NAME__________________________________
DATE________________________________________
YOUR THREE POSITIVE HABITS, for the 21-Day Challenge, Starting on January 14
Diet & Nutrition: ____________________________________________________________________
Exercise & Fitness: __________________________________________________________________
Other Lifestyle Factors: ______________________________________________________________