Repetition, Consistency, and Taking Small Steps

Hey friends! In this week’s post I want to talk about the use of repetition, consistency, and small steps to form positive habits. I have known for awhile that repetition and consistency help to keep you going and motivated through a goal, but I wasn’t applying this to all the aspects possible. Further, I am a “go big” type of person, but small steps are so important and I am now just starting to learn this. Whether you want to keep up with things you do normally, get better, or start new habits, these three things will always help. 

To begin, a routine is more likely to come to fruition if you repeat the same steps each day at the same time until they become normal. For example, if you want to start working out regularly, schedule a time of day to do this. Try to repeat this same time each day if possible. You will then start to associate this certain time with working out and your body will not be surprised when you begin to workout at this time. “Repetition creates long term memory by eliciting or enacting strong chemical interactions at the synapse of your neuron,”(http://gretchenschmelzer.com). Repeating this routine each day and staying consistent with it throughout the obstacles in your life will allow you to develop a strong routine. If it doesn’t work for your schedule, you don’t need to repeat your habit at the same time everyday, just try to do it as much as you can/ whatever aligns with your goal. The repetition and consistency piece comes in when you decide to workout or meditate etc many times throughout the week for many weeks in a row. You don’t just say you will do something, do it twice and forget about it. You could do it twice a week for many weeks in a row and then you are starting to form a steady routine. 

However, don’t let consistency and repetition make you go crazy. You know yourself, and you know when you need to take breaks. I don’t view breaks as breaking the consistency. To me, consistency and balance go together. If you balance taking things seriously with relaxation, you are still being consistent. With this, you must try to form a routine that you will be able to withstand. For example, telling yourself you will workout every day when you normally don’t workout often is not realistic and certainly not sustainable. Saying you will eat healthy for every single meal every day is unhealthy and will not take you through life in a positive way. Pick an attainable goal. A goal should not be easy, but should not be impossible. It should be a challenge that stretches you and allows you to grow. 

Small steps are so important. I realized that I prevented myself from small steps which inhibited my growth. I would tell myself that if I was going to do something it had to be for a long time, and then I would just not do it. Instead of this mindset, change your brain. Small steps lead to big growth. For example, I love walking my dog after dinner because he loves it and it aids with digestion and allows me to calm down. However, for so long I would think that if I was going to go on a walk, I needed to go on a long walk. Then, I would end up sitting on the couch instead because I didn’t want to go for a long walk, I wanted a short one. Recently, I have started doing a short walk down to the end of my street and back right after dinner with my dog. It has been so enjoyable and it feels stress-free since I have decided to take a small step. I don’t need to walk him everyday, because that does not align with my lifestyle. Another example I have recently implemented is practicing my Spanish skills. I have wanted to get better at Spanish for a long time because I love the language, but we don’t have infinite time. It’s important to note that some things will become more important during a specific period in your life. You will then start to make time for it, which may push other things out. I have decided to practice on Duolingo for at least 15 minutes everyday. I have told myself that I don’t need to practice for a long time to make a difference, every little bit helps and a little bit is better than nothing.

I also use repetition to signify repeating positive words of affirmation over and over. The more you say something, the more you start to believe it. With this, make sure you are feeding your brain positive comments about your life and your day. In the morning I start with my words of affirmation. Whatever I may be struggling with (or not) I repeat over to myself. I am smart, I am strong, I am prepared, etc. I don’t stop here though. You need to romanticize your life with repetition. Tell yourself multiple times a day that “today is going to be a great day” “everything is going to be amazing.” Be positive and bring light into your life. Affirmations have been shown to decrease stress, improve self-esteem, and lead to a better way of life.