Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

Nat Eliason

Writer and Host of Nat Chat

How to Get Your Dream Mentor in Seven Easy Steps 5 Ways to Quit Coffee and Boost Your Productivity Best 15 Money Management Apps That Make Financial Planning Easy 7 Ways to Get Easy, Healthy Recipes This Week 6 Things You Can Do to Get Away with an All-Nighter

Trending in Fitness

1 7 Ways To Make Exercise Fun For Everyone 2 Try These Flexibility Stretches to Enhance Your Daily Workout 3 12 Practical Tips To Stay Fit For Christmas 4 When is the Best Time to Workout to Get Incredible Results 5 10 Reasons Why New Year’s Resolutions Fail

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next