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Bonus Talk: How to Build a Meditation Habit That Sticks | Dan Harris

Dan shares four best practices to help you build and keep up the meditation habit. Join the Free New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1 Have a question for Dan? Leave us a voicemail: 646-883-8326
This is an unofficial transcript meant for reference. Accuracy is not guaranteed.
Hey guys special bonus episode is it's an episode. Bonus thing were posting in there in the pact as feed this week. If you're new to the show, you may not know that ten percent happy not only a podcast but is also an app that teaches you how to meditate and also helps you stay engaged and this year were doing a free twenty one day. Chow, and during month of January, and the goal is to to get, people Excited motivated, inspired and engaged challenges seem to really help people do that. So it starts. on January Sixth- and you can sign up today inside it then happier app or look at the show, notes here and click. The link and you'll be able to join that way. Meanwhile, today I want to post something that we ve ripped out of the app organ opposed the Pike S feed one. Features we have in the EP is a section called talks where we were crude. All these Teachers and scientists and researchers to record what I call
little wisdom, bombs, five to seven minute. Thanks of audio that you can listen to on the go with you, I have time to meditate, but you want some inspiration in your life. You can check out the talks and I M, not a meditation teacher or researcher, but I've written a few books, and so they asked me to record a few talks and we're posting this one, which is about how to build a meditation habit that sticks. So here it is. forming healthy habits is hard. And there's a reason most of our resolutions ultimately go down in flames we may be wired to fail, evolution has bequeathed us a brain that optimized for survival, not for long term health, planet, natural selection, deprived us for detecting threats and finding food and sexual partners not for forcing our teeth. The fact that we are up against. This evolutionary challenge is why so
into your intention to meditate, can be so hard here are for tips that I've found can help. First, aim to meditate most days rather than every day. Consistency The more often you meditate the easier it gets, send the deeper and more enduring the benefits. But if you say the goal of meditating most days. You can miss one day without your inner critic, swooping in I'm calling you a failure. I call this approach daily issue: it has elasticity or psychological flexibility. Key concept from behavior change, research which can help lead to who abiding habit, be it meditation or Jim Routine, or a commitment to learn. Esperanto second commit to just one The this is a supremely low bar. The proposition of a single minute is
intimidating and what's more, its scalable. After one minute of meditation people. Often thing to themselves. They are here might as well keep going a bit as them patient. Teacher Corey. Mascara explains this is a key moment because moving from extrinsic motivation. That is meditating because you feel, like you, have to to the more powerful, intrinsic motivation that is meditating, because you want to the second You opt in for more meditation, even if it's only for another thirty seconds, you're doing it out actual interest which makes it much more likely to have a lasting effect. That little moment of yes counts for a lot. Third Tipp think strict equally about your schedule. Some people find that having a set time every day right before bed. First thing in the morning, just after our work out, really helps establish a habit. Sir
it is who study, habit formation, talk about Q, routine reward. You can expect with constructing a cue routine reward loop that gets you to meditate, for example. After I part my car q I will meditate for five minutes. That's the routine and I'll feel a little calmer and more mindful reward repeat this Lou two and grain, the habit. You can then put your daily session in your calendar, which some people find helpful. That being said, if like me you have an unpredictable schedule, thinking strategic we might mean trying to fit your meditation in whenever and wherever you can get number four make yourself accountable Some people may not institute a healthy habit on their own, but they will do it when other people are holding them accountable. One way to create that kind of accountability, is to join our community of some sort, it can be as
I was just getting a few of your friends together and starting another option. is to join a regular sitting group at your local meditation centre. Many Major cities have meditation centres where you can drop in such as mine. in New York, city or unplug and allay so those are for very simple tips. Meditate daily fish commit to just one minute, each time schedule it in and make yourself accountable. In fact, these tips, are so simple. I think they teach us something worthwhile in it. of themselves. We may Have all sorts of high flown ideas about ourselves but in many ways we are all like rats in a maze simply pressing the levers that deliver food pellets to us. Don't take that personally, maybe very cute rats. behavior change sides strongly suggest that the best way to create good habits is to identify
where and how to get those pellets just like rats. We are much more likely to keep doing something if it feels good and we get something out of it. Is that simple? Why make a complicated right? That's the talk. Lots more on the temporary happier up. If you want to check out the talk section there and if you want to join our free meditation challenge, go in the show, notes and click the link there just go inside the app and sign up there, thanks for listening and we'll be back in a few days with the new episode.