Ep. 129 - Your Productivity Vitamin: 1 Action, Taken Daily

In this episode we are going to look at the connection between motivation and habits. While we can use motivation to get started, it is the habits and routines that we form that will keep us going. Whether you are looking for ways to stick to a routine, or ways to stay consistent with your goals, this episode will break down small (and manageable) steps that we can take to stay on track and maintain steady progress.

Transcript

As I’m recording this episode, the season is turning & the days are starting to get darker. Now that’s not true everywhere in the world, of course, so just a quick hello to the Aussie listeners out there!

Whenever it happens, the shift in length of daylight can feel like there is less time to be productive - and there’s some science behind this sluggishness. 

Having days with less sunlight can disrupt your circadian rhythm, and that’s our internal clock that regulates the sleep-wake cycle, our mood, and even our energy. Less sunlight can be linked to chemical changes in the brain as well, and the body produces more melatonin when it's dark, making it harder to find our get-up-and-go.

And let’s be honest – motivation isn’t a daily guarantee. In fact, one of my favorite quotes says: Motivation is what gets you started, habit is what keeps you going. 

So this episode is going to talk a little bit around our personal habits that can help us get a boost. One way to offset a motivation dip during these darker days is to create a daily habit that inspires momentum to get you started and hopefully keep you going. 

The key here is to select something personal (so this is a goal, a habit for you, by you) that serves as a quick pickup without adding a big lift to the busy day. 

The opportunity here borrows a concept from Episode 23 which was about doing a 7 Day Sprint, but this time we’re going to do it with a singular focus. Because it’s the consistency that matters when motivation seems a little out of reach. So you’re going to start by selecting an action (just one!) to do each day that sets in motion a healthy habit that really keeps you going.   

The Bottom Line on Top of this episode is that habit is a promise you keep to yourself. 

Research has shown that we’re far more likely to keep promises to others before we keep one to ourselves. When there is a broken promise (which includes the ones we don’t follow up on for ourself), it gets registered in our brain in the amygdala part of our brain – the emotional processing center. 

The reverse is also true. When we select a personal effort and do that every day for a set amount of time, our brain registers the action as evidence of an accomplishment. What that one thing is is up to you. Select something simple and add a time-frame to it, such as “I will drink a glass of water before 10am every day.”  That’s it, no need to get it more complicated than that.  

Doing one thing for seven days allows you to make daily deposits of dopamine. That is a tangible brain and body system that can be repeated, when needed after those seven days. 

And that’s a significant stretch because it takes us past the usual derailers and excuses. A sprint takes you from weekdays to weekend and from the idea of merely being a wish to a daily action where you prioritize you.

Plus, you’ll feel like a badass when you spent a full week doing what you said you would do for you. 

Here’s how it works: 

Step 1 – Select a specific action you enjoy (this isn’t time to add lots of pushups to your day if that’s not your jam). I know there are some over-doers out there already wanting to scribble a whole list. Just one thing that is detailed enough to be actionable but quick enough to achieve. So instead of saying, “I’m going to start a new fitness class” start with doing 10 minutes of stretching or movement that you like at a certain time of day, set a reminder alarm, and get to it. 

Whatever it is, it’s something that, when it’s done, makes your day better. 

And for your first sprint, look for those things that can be done relatively quickly. Our schedule isn’t always our own and interruptions are a regular part of the day. So it’s far more probable that you can accomplish specific You-targeted actions that are achievable in a few minutes. A 30-minute meditation practice sounds amazing – but 3 minutes a day is a really great start as you build consistency. 

So set targets you can easily achieve because results come in all sizes. 

Step 2 – Post your daily promise somewhere visible, either physically or via technology. Make it the screen saver on your phone, put a note on the refrigerator or your mirror. Whatever works for you. What’s important here is this visual stimulus that helps activate the brain to complete the contract you made with yourself. It’s further evidence and reminders of the actions being taken on your behalf. 

Step 3 – Record the successes each day. It can be a check mark, check box, or big ol’ X on a calendar. This is a goal accomplishment, and your brain registers it as such. It’s an actual mental note with the gift-with-purchase of brain chemistry. Then as it is repeated, the action becomes promoted to being evidence and not just an observation. This is the foundation for productive micro habits. That brain-body connection really helps sustain success. 

That’s the outline for the one-and-done 7 Day Sprint. Pick one thing you like, have a visible reminder, and record the action. 

I already hear some of you thinking: What if I miss a day, do I have to start over – keep going until you reach seven days. This isn’t a pass-fail test. It’s simply extra credit for you. 

There is magic in starting to take action before you even believe in the results. Start doing and let the thinking catch up. 

Each day that you are repeating actions invites the next step the next day to make that feel more accessible. 

What if we actually got good at keeping promises to ourselves? Well, let’s start. The simple act of starting is the first promise. 

Carry on until you carry through. It’s one of the many ways that we can unlock our brain and one of the many, many ways we can also take care to take good care.