4 Questions to Help Your Meditation Habit Stick

Meditation has incredible benefits - it reduces stress, improves focus, and promotes mindfulness. However, it can be challenging to make meditation a consistent daily habit. As author James Clear says, "Whenever you want to change your behavior, you can simply ask yourself: How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying?" Let's explore how to apply this advice to create a meditation habit.

How can I make it obvious?

The first step to making meditation a habit is to make it obvious in your daily life. This means creating visual and mental cues that remind you to meditate. Here are some ideas to help you achieve this:

a. Find a time that works for you: Choose a consistent time each day to meditate, whether it's first thing in the morning, during a lunch break, or before bedtime. This routine will make it easier to remember to meditate.

b. Create a dedicated space: Designate a quiet, comfortable space for your meditation practice. When you see this space, your mind will automatically associate it with meditation.

c. Use reminders: Set alarms, calendar notifications, or meditation apps to send you reminders. These cues will prompt you to take a few minutes for mindfulness.

How can I make it attractive?

Framing meditation as an act of self-care and self-love, rather than a chore makes it more appealing. The practice doesn’t have to feel like a slog. Here's how to make it more appealing:

a. Explore and choose a meditation style you enjoy: Explore different meditation techniques, such as mindfulness, loving-kindness, or chakra-based, and find one that resonates with you. When you enjoy the process, you'll be more motivated to continue.

b. Use guided meditations: Many meditation apps and websites offer guided sessions led by experienced instructors. In your exploration, notice the instructors and teachers that resonate with you personally. These can be engaging and help you stay focused.

c. Incorporate music, binaural beats or nature sounds: Incorporating intentional sounds in the background can enhance your meditation experience and make it more enjoyable.

How can I make it easy?

Eliminate any friction to starting meditation. Simplicity is key when it comes to making meditation a habit. You want to remove any unnecessary barriers that might deter you from meditating. Here are some ways to make it easy:

a. Start with short sessions: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. This makes it less intimidating and more achievable.

b. Make technology work for you: Meditation apps like Insight Timer, Muse, or Blackfullness offer guided sessions, progress tracking, and reminders, making it incredibly easy to incorporate meditation into your daily life.

c. Integrate meditation into your routine: Pair meditation with an existing habit, like brewing your morning tea, post-workout decompressing or evening wind-down rituals. This creates a natural connection between the two activities.

How can I make it satisfying?

Lastly, to make meditation a lasting habit, it should be satisfying and rewarding. Notice how you feel after meditating. It is not about feeling “good” after every meditation practice, but it is about becoming aware of an internal shift.  You need to associate that shift with your practice. Here's how to do it:

a. Acknowledge your progress: Celebrate small wins, such as consistently meditating for a week or achieving a moment of deep calm or insight during your session. This positive reinforcement will motivate you to continue.

b. Journal your experiences: Keep a meditation journal to record your thoughts, feelings, and insights before and after each session. This can help you recognize the impact of meditation on your life.

c. Join a sangha: Consider joining a meditation group or an online community. Sharing your experiences and progress with others can be deeply rewarding and help you stay committed.

Meditation has numerous benefits, but to actually experience them, it needs to become a habit. By making meditation obvious, attractive, easy, and satisfying, as James Clear suggests, you can successfully incorporate mindfulness into your daily life. Creating new habits takes patience, persistence, and creativity. By making meditation obvious, attractive, easy and satisfying, you can integrate it into your daily routine. Over time, the habit will stick, allowing you to fully experience the transformative power of meditation.