Creating a Habit

Sunday, June 18, 2017 · Mike Davis

Good morning!

For the past 2 weeks, with the exception of one day (when I did not sleep at home), I rolled out of bed each morning and did 3 Sun Salutations A’s, a piriformis stretch, some foam rolling, some posture stretches and finished with superman stretches. Thanks to years of neglect, I have developed Kyphosis, which is severe rounding of the upper spine. The best way to correct this abnormality, is to stretch the abdominal muscles and the deltoids and traps (ladder two are upper back muscles), and then strengthen those back muscles. Since I started this habit or routine, I have noticed my ability to perform the Superman exercise has improved greatly and hopefully that is a positive indication of my efforts. There are some other positive ways to know if my actions are helping, but I will not share them, for good reasons.

This chat is not going to be about Kyphosis, though that subject may be a good one for another day. This morning, I want to chat about our habits and how they are more valuable than most anything in our lives. My kyphosis is not something I am happy about and yet for years, I have done little about it. It was not till recently, that I even knew what it was actually called, or put much effort into correcting it. After some discussion with my teacher, I decided it was time to start a routine that would stretch and strengthen the muscles that have been neglected for many years. Thanks to Ms. Basinger’s suggestions and some research, I found multiple exercises that are referred to as Y and T exercises (because Y & T’s are the motion used most often used to stretch & strengthen back muscles).

So, for 2 weeks now my morning habit is to get out of bed, start the coffee maker, brush my teeth and go right into the routine mentioned above. This daily habit has not become automatic just yet, but my hopes is that if I stay with it for another week, it will be something that just happens, without any thought. Habits are so important to improvement in all aspects of our lives and yet we all struggle to maintain those habits that can help us both physically and mentally. A few years ago I read a great book on “Creating Habits,” and it helped me tremendously to understand the value of habits as well as the how to create a habit. Essentially, you need to have 3 things, a reminder or trigger (your running shoes right be the front door), the action (getting it done) and the third is the reward (viewing your data on the compute). My trigger is the mat laying in the living room, then I move right into action, and then when I am done a fist pump is my reward!

This week I have posted my training plan for the week on my NFLR calendar and my intentions is to create a routine (or habit), that will help me to stay with my workout plan. Initially, the challenge will be to not miss a day and then repeat it all again next week. I have to work on a trigger and some type of reward, so that I have all the elements at work, to create a successful habit.

What do you need to do regularly, that you neglect? Think about how to create a habit and like me, come up with a trigger to encourage you, and reward for successfully completing the exercise, task or eating healthy. Stay with it for 20 days, or events and do not let yourself be defeated by excuses for putting off a habit. If I can do it, I know anyone can!

Have a great day, and Happy Father’s Day to all the great dads out there!

God Bless!

Mike