Written by the Q Studio team
As humans, we like to do this strange thing where we know something might be great for us, are fully invested in making the change, and yet … the new behavior we are eager to adopt completely evades us in consistent practical application. Whether that’s eating better, exercising more, staying hydrated, better sleep – well, you get the picture.
The bottom line is that change – even positive change, especially positive change – is hard for us. And establishing new mind skills into habits requires a commitment for persistent practice and effort.
While the rest of this article explores one mind skill – Presence, the practical ways to convert a skill into a habit applies to all mind skills.
A quick note on Presence – simply put, its the mind skill that builds on our ability to let go of thoughts of the past and anticipation of the future, and allows our minds to focus on the present moment, to the here and now.
Understanding the challenges of maintaining Presence in daily life
Keeping our mind focused on the present moment is challenging, because it goes against our natural gravitation towards distraction. Our brains revert to this default mode network and will scan for threats – that’s just basic survival strategy – looking for something to fix upon if its not focused on a specific anchor of attention. Throw in a stressful event or two, (past, present, or worries about the future), and we can really stray off course, spending a lot of cognitive energy anywhere but the here and now. The constant bombardment by external distractions and interruptions, especially in the form of tempting digital notifications, further thwarts our efforts towards staying present.
Ready for the good news? These challenges can be overcome using simple strategies.
Here are 2 powerful, yet simple strategies for building this mind skill into a habit
Not that you needed reminding, but you know how inherently distracting our electronic devices are. Just for this one instance, let’s backpedal for a bit. As it turns out, app-based reminders are one of the most effective ways to change our behavior and encourage the daily practice of Presence.
Before we get into the specific strategies, consider some of the research informing us about why certain habit-building behaviors are the most effective.
Setting reminders
A recent study examining the effects of using an app to build habits (in this case, the intentional formation of new study habits in college students) found that “automaticity of behavior is most significantly influenced by habit repetition.”
In other words, simply being reminded to study worked the best when it came to making that habit stick in a meaningful way. Reminders also had a far more influential impact than other efforts to motivate the students, decrease distractions, and reward study behaviors combined.
So, go ahead – set a phone reminder to practice the techniques for present moment awareness you have learned so far.
Habit stacking
Linking new habits to existing routines can also significantly influence habit formation. Often referred to as ‘Habit Stacking,’ this kind of behavioral hack allows us to turn activities we do without fail (like brushing our teeth, eating meals, or waiting in line) into opportunities to practice the skill that we are trying to build.
Research in this area points to habit stacking as particularly powerful when we are too distracted or stressed to complete tasks using willpower alone. However, if we always do a body scan exercise after we brush our teeth, with enough contextual repetition it will become second nature to complete this new routine, long after our novel interest in building this new skill fades.
Integrating new habits into our daily lives involves more than the desire to change for the better. But when we understand the (self-inflicted) challenges and adopt supportive strategies to outsmart them – before long – the practice of present moment awareness can become a natural and beneficial part of our daily routines.