So make it a habit!

Are you sure you've heard that it takes 21 days to form a habit?

However, according to recent research, this may not be the case - it may take 18 to 254 days, an average of 84 days. And measuring success based on time alone may not be your best bet, there is another way.

The trick to forming a habit is to establish three elements: a motive, a routine, and a reward. The reason activates the brain to determine which habit to use. Then the mental, emotional, or physical routine kicks in and a reward helps the brain decide whether the routine is worth remembering. Eventually, the habit will feel like a desire; once the reason is presented, our brains crave the reward and get into the habit of getting it.

There are some common routines that tend to work:

• Start the day with 5 big breaths, each one deeper than the last, don't touch the phone or do anything before that.

• When you feel confused, focus on one thing at a time,

• Make it formal – put 20 minutes a day in your diary to focus on yourself,

• When talking to people, make eye contact to practice active listening,

• Take breaks on the phone and keep it during meals,

• Use daily habits as mindfulness exercise (brushing teeth, taking a shower, washing the car, etc.),

• Keep a bedside diary to write down your thoughts before bed,

Your reward? A greater sense of peace, deeper connections and less anxiety.

If you don't make it one day, don't despair, a few small slips don't harm the habit-forming process.

For more information do not hesitate to contact us,

PT Cláudio Mocho