As youngsters, we grow up learning and adapting to everyday routines. Important family rituals, habits and themes are passed down through generations. We gain a sense of comfort and safety in repetition; significant patterns begin to shape our understanding of life and form our unique identity. Over time we study and replicate familiar behaviour. This practice contributes greatly to our social learning and strengthens our ability to adopt core values and adhere to fundamental ethics. We learn to acknowledge specific customs and to embrace our culture.

Neuroscience explains how the release of dopamine and other brain chemicals, while we participate in things that feel pleasurable, will reinforce our desire to repeat these activities in order to enjoy more gratification. We are constantly on the lookout for ‘feel good’ sensations that move us away from anything painful and towards something more pleasurable. Repetitive action will create habits and, while most habits are easy to acquire, they can be hard to break. We may all fall victim to certain habits.

Some habits are empowering, nourishing and healthy; others, although momentarily rewarding, can lead to complications in both body and mind. In his book Positive Addiction, William Glasser (1925) explains how reinforcement of ‘healthy behaviour’ can become addictive. For example, people become addicted to running, walking, writing, painting, meditating and many other activities. By adopting and reinforcing positive behaviours, Glasser considers that people can change themselves and improve their lives. “In every society there seems to be some balance, some amount of time that one needs to be in a Positive Addiction state to lead the most fulfilled life. In our society and our culture, this time appears to be no more than an hour a day and probably a lot less is sufficient”. (Pg. 152.)

In the midst of our busy lives, it is still possible to engage in a few simple but positive rituals or habits. Practising these on a regular or daily basis will help to lift our energy, boost confidence and support our sense of wellbeing. Over time, minor steps can have major effects, from altering our mood to calming our mind and shifting our attitude. Instilling small disciplines into our daily regime cultivates emotional strength and increases our capacity to find joy and happiness.

The following ideas are for you to consider — programming these into a daily schedule will also help to lower anxiety. You may be surprised at how quickly you can see and feel a considerable difference.

Start where you are. Don’t be concerned about where you ‘should be’, just begin today to create and develop some positive habits.

Sleep. This is the way the body rejuvenates and heals itself. If you are having trouble sleeping, try changing your bedroom furniture around a little. Shifting a bedroom’s energy can result in further comfort and relaxation. While lying in bed be mindful of your breathing, take long, slow and conscious breaths. Recall the day’s blessings before going to bed.

Bath/ Shower. Choose aromatherapy products and moisturise your skin well. Make sure your towels are fresh, clean, soft and warm. Clean skin makes us glow and signals a great start to our day.

Stretching. Each morning brings with it the promise of a new beginning. Our waking thoughts can determine our mood and set the tone for the day. In only a few minutes you can learn to connect with your body mind and spirit. Make sure you leave around 15-20 minutes to align yourself with the present moment. Deep breathing provides instant calm and a sense of peace — this practice is called mindfulness as it helps to quieten your mind.

Breakfast. Take the time to sit and enjoy your breakfast, drink your tea slowly and savour the fresh food you have chosen. Show gratitude to those who make it possible for you to eat fresh healthy food. Breakfast provides the energy you need, so don’t leave home with an empty tummy. Feed your enthusiasm: make breakfast a habit. You won’t regret it.

Clothes. Save time by being prepared; check out the weather and decide what you will wear the night before. Consider how you look and feel before leaving the house. Presentation reveals your public image and invites others to view your personal sense of self. People will notice and appreciate your attention to detail.

Time. Don’t procrastinate. Do what needs to be done, when it needs to be done whether you like it or not. When obligations become overwhelming, make a pledge to revisit priorities and show yourself esteem. Time is a precious gift — remember to use it wisely.

Commitment. Make a commitment to journey through your day using the principles of ethical conduct, honesty and gratitude. Show gratitude to those who deserve it. Be aware of your words to others and appreciate how insensitive communication can have a lasting effect on people. Communicate thoughtfully and honestly; this approach is uplifting and boosts confidence and respect in others.

Thoughts. Search for and find the good in everything you see throughout the day. At times we are drawn to share critiques. We frequently complain and happily point out how things could be different or better. Exchange those reviews for something more positive. Instead of focusing on what is wrong, pay attention to what is right. Find something optimistic and concentrate on that instead.

Balance. Strive for balance during the day. Remember to keep your water intake to a healthy level. Stop for small breaks, pay attention to your posture and where possible try a little stretching. Practice silence. Observe how tough it can be to do nothing for a few moments. Practice listening to the wisdom of your intuitive mind.

Self-talk. Our inner dialogue will often reflect unkind self-talk and harsh assessment towards things we don’t value in ourselves. Healthy self-talk begins with kindness. The wonderful Zen master Thich Nhat Hanh explains: “Our thoughts and feeling are us. They are a part of ourselves. When we are angry, we ourselves are anger. When we are happy, we ourselves are happiness. When we have certain thoughts, we are those thoughts.” (Pg. 41.)

Identifying damaging habits often requires professional help and guidance. Speak to a therapist today and cultivate your self-discipline. Creating Positive Addiction and generating healthy habits will safeguard the journey on the road to your peaceful heart.

References.

Forbes, B. (2011)., Yoga for Emotional Balance. Shambahala Inc. Boston. USA.

Glasser, W. (1925)., Positive Addiction. Harper and Row. New York.

Thich Nhat Hanh. (1976)., The Miracle of Mindfulness. Rider, Random House. UK.