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Develop a Perfect Posture Habit in 3 Steps

Develop a Perfect Posture Habit in 3 Steps

Developing a perfect posture habit leads to greater confidence, health, and attractiveness. But how do you develop that habit? What is a habit?

According to Charles Duhigg in his book, The Power of Habit, a habit is defined by a Cue, Routine, and Reward. The cue is what sparks the habit, the routine is the action you go through, and the reward is what you go through the routine in pursuit of.

How Do You Develop Habits?

Here’s an example: say you have a habit of sleeping in every day. The cue in this case is probably your alarm clock going off. The routine you go through is hitting snooze and getting back in bed. And the reward is the cozy warmth under the covers that you can only experience right after waking up.

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That would probably be considered a bad habit, but the same methodology can be used to understand good habits. Imagine exercising: your cue could be leaving your clothes out the night before and seeing them when you wake up. The routine is going for a run or to the gym. And the reward is the feeling of satisfaction and fatigue that comes with a good workout.

Going back to the sleeping-in habit, what do you do to change it? You usually have two options: find a new cue that you can react differently to, or find a new routine for the same cue that gives a similar reward. The first works sometimes, but the second is much more effective and easier to adopt.

In the sleeping-in case, you’d need to find a new routine that can be a response to the alarm going off and that still provides cozy warmth. Some options could be getting in a hot shower, or having a hot cup of coffee or tea. It’s not exactly the same, but it will usually suffice.

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Good posture is tricky though…it doesn’t have the obvious cue-routine-reward relationship that sleeping in does. Bad posture is simply something we do all of the time. So, how do we fix it?

Let’s Build a Good Posture Habit

When there’s no clear, existing cue-routine-reward relationship we have to create one from scratch. It’s difficult, but it can be done. It requires identifying the routine we want, then finding a reward that can make it worth doing, then finding a cue to start the whole thing going. So let’s get started.

1. Find the Routine

This is pretty easy. You want good posture, so the routine is fixing your posture. That means pulling your shoulders back, making sure your head is up, making sure your lower back isn’t arched, and then keeping it all in place for long than a second or two. It can help to look in a mirror while you do this a few times to learn how good postures feels.

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2. Find the Reward

This is where it starts to get tricky. I’m going to assume that you don’t want to carry a bag of Oreos around and give yourself a cookie every time you fix your posture–that would just lead to a new bad habit. So how do we reward ourselves for good posture? I see a few options:

  • Similar to exercising, it actually feels really good to stand up straight.
  • There’s the mental benefit of knowing you’re looking more confident and attractive.
  • Keep a checklist going of how many times you’ve fixed your posture, and try to beat your record each day.

But ultimately you’ll need to find what works best for you. So long as it’s motivating and keeps you doing it.

3. Now Find the Cue

This will be the hardest part. There’s no clear cue for posture since, ideally, it’s something you’re doing all of the time. Getting out of bed has a clear cue, not having dessert has a clear cue, but posture? That’s tricky.

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In order to solve this, we’ll need to make up our own cues to spark the perfect posture habit. We can do this two ways: through event associations or through environmental associations.

To base your habit on an event, simply pick something that’s going to happen frequently that you can peg the good habit to. In this case, you might pick:

  • When you sit down, check your posture.
  • When you’re standing in line waiting for something, check your posture.
  • When you get up to get a coffee or tea, check your posture.
  • Walk to the bathroom and back with perfect posture.
  • When you check your email, check your posture.
  • Set an alarm to ping you every 15, 20, or 30 minutes to remind you to check your posture.

You can also pick an environmental cue that you peg the habit to, such as:

  • Become sensitive to other people’s posture; when you see someone slouching, correct your own.
  • Take a moment to recognize what it feels like when you slouch, become sensitive to that feeling and correct it throughout the day.
  • Keep checking that you’re sitting back in your chair and not slouching.

Of these I think the event association is best. It’s easiest to remember, and you’ll constantly be cued to check your posture. Pick a few of the event cues, write them down, remind yourself of them every morning, and as you keep correcting yourself you’ll find you need to remember to do it less and less. You’ll quickly develop a habit of perfect posture.

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Nat Eliason

Writer and Host of Nat Chat

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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