Small habits can change your life

ENGLISH

The human being is an animal that is used to acquiring habits, whether good or bad. They say that if you perform some type of action for 21 days in a row our body assumes it as one more habit.

On that basis the 21 days is what I want to base on next. When we want to change aspects of our life and take good habits, it is normal that we want to take very radical and abrupt changes that do not allow us to fulfill those 21 days to turn it into a new habit.

In the same way that in a previous chapter I spoke that to achieve a great objective we must divide it into small objectives that allow us to advance with the habits we must apply a similar strategy.

If we want to exercise every day, it is likely that you will not endure a stretch of 21 days in a row doing 1 hour of exercise. Surely before 21 days you have failed, we end up leaving days in between, and little by little you will leave it until you will no longer exercise normally.

What I want you to understand is that it is much easier if we set small habits that we can expand later. In other words, in the same example above, instead of considering 1 hour of exercise every day, start by doing only 7 minutes of exercise every day. Being only 7 minutes it is much easier for you to reach 21 days in a row and make it a habit.

From that moment, you will be able to expand it to 15 minutes every day instead of taking 7 minutes. It is a little extra effort that you will surely do again in the next few days and improve your habit. Thus, until you reach the daily time you want to meet.

I give you the example of the exercise but it is applicable to any other habit. If you want to meditate daily, start for 5 minutes a day. If, on the contrary, you want to change a habit like smoking, start by reducing the number of cigarettes a day. When you get used to smoking less, reduce it again, and so on until you can quit.

If you realize it, it is the small habits that do not involve a great effort but open the door to implement big changes in our lives.

So I encourage you to make a list with the habits that you want to implement in your life and next to each of those habits write what the little habit to start with may be. So you can see that small habits can change your life.

ESPAÑOL

El ser humano es un animal que acostumbra  a adquirir hábitos, ya sean bueno o malos. Dicen que si realizas algún tipo de acción durante 21 días seguidos nuestro cuerpo lo asume como un hábito más. 

Sobre esa base de los 21 días es sobre lo que me quiero basar a continuación. Cuando queremos cambiar aspectos de nuestra vida y tomar hábitos buenos es normal que queramos tomar cambios muy radicales y brusco que no nos permitan cumplir esos 21 días para convertirlo en un nuevo habito.

De la misma manera que en un capitulo anterior hablaba que para conseguir un gran objetivo debemos dividirlo en pequeños objetivos que nos vayan permitiendo avanzar con los hábitos debemos aplicar una estrategia similar.

Si queremos hacer ejercicio todos los días, es probable que no aguantes un tirón de 21 días seguidos realizando 1 hora de ejercicio.  Seguro que antes de los 21 días has fallado, acabamos dejando días entre medias, y poco a poco irás dejándolo hasta que volverás a no realizar ejercicio con normalidad. 

Lo que quiero que comprendas es que es mucho más fácil si nos fijamos pequeños hábitos que más adelante podremos ampliar. Es decir, en el mismo ejemplo anterior, en lugar de plantearte realizar 1 hora de ejercicio durante todos los días, empieza por hacer sólo 7 minutos de ejercicio durante todos los días. Siendo sólo 7 minutos es mucho más fácil de que alcances los 21 días seguidos y lo conviertas en un hábito.

A partir de ese momento, ya estarás en disposición de en lugar de realizar 7 minutos ampliarlo a 15 minutos todos los días. Es un pequeño esfuerzo extra que seguro que volverás a cumplir durante los siguientes días y mejorar tu hábito. Así, hasta alcanzar la hora diaria que deseas cumplir.

Te pongo el ejemplo del ejercicio pero es aplicable a cualquier otro hábito. Si lo que deseas es meditar a diario, empieza por 5 minutos al día. Si al contrario deseas cambiar un hábito como fumar, empieza por reducir el numero de cigarrillos diarios. Cuando te acostumbres a fumar menos, vuelve a reducirlo, y así hasta que consigas dejarlo.

Si te das cuenta, son los pequeños hábitos los que no suponen un gran esfuerzo pero nos abren la puerta a implementar grandes cambios en nuestra vida. 

Asi que te animo a hacer un listado con los hábitos que deseas implementar en tu vida y junto a cada uno de esos hábitos escribir cual puede ser el pequeño hábito por el que empezar. Así podrás comprobar que los pequeños hábitos pueden cambiar tu vida.

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