This coronavirus epidemic has destroyed our sense of normalcy. It’s turned our worlds upside down, leaving us feeling scattered and out of sorts. Everything that was familiar and routine is gone.
We’re finding ourselves having to make adjustments to our lives, to make room for this new (hopefully temporary, but real) normal. It can sound counterintuitive, but developing a daily routine can help us to feel a sense of control and help us to make room for our more-important-than-ever self-care.
Routines create predictability and reduce our stress level.
But what if reclaiming your previous self-care routine isn’t possible given these new circumstances?
Or what if you never had much of a daily rhythm before, but feel desperate for the stability of one now?
Where do you start?
You start small. That’s where.
Use the behavior change strategy of Kaizen or 1% improvement over time.
“Kaizen” is a Japanese term that refers to small, continuous improvement.
It’s about making 1% improvements every day.
So, let’s say you’re someone who staying up past midnight every night lately. You want to go to bed earlier so you have energy for the next day. Instead of forcing yourself to go to bed at 10pm tonight, you go to bed five minutes earlier. Five minutes is your 1%. If you go to bed five minutes earlier everyday, it will take you at least 24 days to be in bed by 10pm. This is kaizen.
At first, it feels like there is no improvement. (You might think: 11:55pm is barely earlier than midnight! I’m desperate for some change now!) It takes some time for each day of 1% change to accumulate. Once these small improvements do build up though, you’ll begin to see and feel the effects of your gradual shift.
With gradual change and continuous improvements, our nervous systems slowly adjust to our new ways of being - allowing our new habits to stick.
Which is really what we need. Better habits now to reduce our stress and better habits that last beyond this crisis, so we remain healthy in body and mind.
Cate Stillman writes this in her book Body Thrive: “The problem with kaizen, for most of us, is that it seems too easy. When you get inspired to change or upgrade a habit, you want big returns. You bite off more than you can chew, which guarantees you’ll fail. The kaizen approach makes the bite small enough that you hardly notice as it nudges you in the direction you want to go.”
This is what I teach in the Vibrant Life Program.
A daily self-care routine that brings balance to the body and mind, that promotes vitality and longevity - so you can cope better right now and stay healthy in the future.
And we do it one step at a time. 1% at a time. For lasting change that doesn’t add more stress to the nervous system. Because that’s the last thing we need right now.
Won’t you join us? Learn 10 essential habits to thrive. Starting April 20.
Lael Peterson is a life coach and Certified Yoga Health Coach with over 20 years experience helping people thrive. She specializes in teaching people the habits and mindset they need to accomplish their goals. Her own life experiences with anxiety, addiction, and cancer combined with her professional expertise make her coaching relatable, practical and powerful. Lael is a member at Home Hot Yoga and believes that a regular hatha yoga practice is an essential component in a vibrant life! The Vibrant Life Program is a mini (coed) version of her popular 6 month program for women, Vibrant Body + Wise Mind.
I have been practicing Bikram yoga for 1.5 years. My beautiful wife Sophia has been doing it for years, and seeing the difference it makes in her life made me want to try it.
I have gotten numerous benefits from Bikram, starting with the common, increased strength, stamina, pain relief and flexibility. More surprisingly, I have developed a better sense of listening, contemplation and patience. With all the physical improvements, I am most proud of conquering my mind.
Everything in my life has improved since I started Bikram yoga. Love, sex, relationships, work, even my tolerance of society. My skateboarding and surfing are more focused and I can target my aggression in productive ways. My Bikram yoga practice has helped me to improve my agility and recovery time, which has left me feeling like I have a long, long time to keep doing all the activities I enjoy. I think Bikram yoga is the key to longevity in all areas!
The thought I have in the room that keeps me going is: solace.
I want to thank Kay for this great honor of asking me to share my story, my wife for enhancing my life and the East Coast for making me strong. Love, Strength and Peace.
Studio leader, yoga-doer and life-lover, Kay D.