It's okay to be a quitter. How to build small habits starting this spring

Good morning.

My daughter has only three more days of kindergarten left. It's almost April, isn't it?

With the cherry blossoms blooming and new things beginning, it's a season that naturally makes you feel like, 'Alright, maybe I'll change something.'

But every year around this time, don't you also feel a little less confident, thinking, 'I'll probably end up quitting after three days again...'?

Today, I want to share this with you. I'll talk about some small tips for keeping things going.

Why spring is the season where it's easiest to 'change'

Actually, the human brain is susceptible to 'milestones'.

Birthdays, the start of the year, and spring.

When you feel like you're standing at a new starting line, your motivation to 'change this time for sure' naturally rises.

In psychology, this is called the 'fresh start effect'.

Compared to January 1st at the start of the year, there are physical changes in spring, aren't there? The temperature rises, making it easier for your body to move, and the days get longer, making it easier to wake up in the morning.

Spring, which is even supported by the rhythms of nature, is actually the best season for changing your habits.

The real reason you don't stick with it isn't a lack of willpower

The reason why habits don't stick isn't because your willpower is weak, but because you set your goals too high from the start.

'Exercise for an hour every day,' 'Wake up at 5 AM every morning,' 'Write in a diary every day'...

Your intentions are good enough. But the brain hates change.

That's why, when you feel even a little bit of change, a brake is applied, making you think, 'This is a hassle' or 'I'll just do it tomorrow.'

'Too small' is just right

So, what should you do?

Lower the bar as much as possible to a level where you think,
"I can definitely do this."

Instead of "exercising for an hour," just "put on your shoes and step out the door" is fine.
Instead of "writing a diary," just "writing one line" is fine.

The smaller it is, the more your brain will feel that "this isn't a change."
When that happens, your motivation will naturally continue.

Attach it to an "existing habit"

Another very effective method is called "habit stacking."

Without using energy to start something new,
you attach a new habit to something you already do every day.

For example—

While making coffee, write down just three things you need to do that day.
After brushing your teeth, stretch for just one minute.

Because you use an existing action as a trigger,
you don't need the effort of "thinking about when to do it."

This has been proven effective in behavioral science as well.

Make your "I did it!" visible

Finally, the most important thing.

Marking a calendar, recording it in a notebook, or managing it with an app.
Whatever the method, the point is to leave a record of the fact that you "did it."

Just by doing that, your brain will start to feel like "I want to do it again."

Ever since I started recording my morning routine on a calendar,
I realized I started feeling like "it would be a waste to stop."

Continuing itself becomes fun, doesn't it?

In yoga teachings, there is the concept of "being here now (presence)."

It doesn't have to be perfect. You don't have to compare yourself to who you were yesterday.
I think that being able to take a small step forward today is already enough.

Spring is a special season where your feelings get reset.

Even if it's just one thing, please start something today
that you thought, "maybe I'll try this."