
Recently, we completed three weeks of the Ten Percent Happier New Year’s Meditation Challenge with our clients at Restorative Wellness and Weight Loss. Using the Ten Percent Happier app, we explored the power of mindfulness and daily meditation.
I (Wendy) managed to stay consistent every day, and I credit my motivation to three key factors:
It became a nightly habit – Practicing meditation before bed helped me ease into sleep.
I experienced the benefits – Regular meditation improved my focus, calmness, and overall well-being.
Accountability kept me on track – Knowing that others could see my progress encouraged me to set a good example!
As the host of the challenge, I had the ability to track everyone’s participation. It was inspiring to see how often participants meditated, some even multiple times per day! This experience reinforced the immense value of developing consistent healthy habits.
Why Meditation Matters
Meditation is exercise for your brain—a proven method to quiet the mental chatter that often dictates our reactions. Over time, it creates the space needed to respond rather than react to emotions like anger or frustration. Essentially, meditation rewires your brain to support mindfulness, resilience, and emotional balance.
The Secret to Building Healthy Habits
Through the Ten Percent Happier app, I discovered an insightful lesson on habit formation. When we start a new healthy habit, it’s tempting to rely on sheer willpower, but that rarely holds up against stress and real-life situations. Instead of demanding perfection, we should embrace experimentation to discover what works best for us.
Here’s how you can effectively create and sustain a healthy habit using the Three E’s of Experimentation:
1. Environment
Design your surroundings to support your goal.
Create visual reminders (e.g., place your sneakers by the door as a cue to go for a run).
Make access to your habit as easy as possible.
2. Ease
Use the 10-Minute Rule – Commit to just 10 minutes of your habit.
If 10 minutes feels like too much, scale it down to one minute.
Example: Breathe deeply before every meal to cultivate mindfulness.
3. Enjoyment
Make your habit pleasurable by incorporating things you love.
For exercise, listen to an energizing playlist or workout outdoors.
Find meaning in the habit—connecting joy to the process makes consistency effortless.
The Growth Mindset: Learning from the Process
Adopting an experimental mindset removes the burden of failure. Each challenge or setback is an opportunity to learn rather than a reason to feel defeated. Pay attention to what works and what doesn’t, then adjust accordingly:
Missed a day? Identify why and tweak your approach.
Losing motivation? Try a new time of day, a support buddy, or a different strategy.
Feeling frustrated? Remind yourself that every effort counts toward progress.
When we shift our mindset from “I failed” to “I’m learning”, habits become transformative rather than burdensome. As we strengthen our awareness and self-discipline, we set ourselves up for long-term success.
Conclusion:
Embarking on a journey to build healthy habits is a transformative process. At Restorative Wellness and Weight Loss, we specialize in guiding individuals through personalized wellness programs that foster sustainable lifestyle changes. Our approach aligns with the principles discussed, emphasizing the importance of environment, ease, and enjoyment in habit formation.
If you're ready to take the next step in your wellness journey, we invite you to schedule a health consultation with us. Together, we can develop a tailored plan that empowers you to achieve your health goals and maintain lasting well-being.
(Inspired by the book 10% Happier by Dan Harris and Lesson on Healthy Habits from the Ten Percent Happier App.)
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