Many people who make New Year’s resolutions often find themselves slipping by early January. Whether it’s skipping a morning gym session, diving into unhealthy foods, or forgetting to meditate, changing habits can be tough.
My main focus is on daily meditation, a habit I’ve successfully cultivated over the years. It’s a practice I struggled with for a long time until I discovered a series of strategies that finally worked. These strategies, which I’ve shared with others, have proven effective in helping them too.
Establishing a habit of daily meditation isn’t about having immense willpower. Studies show that willpower alone isn’t effective in changing habits and can leave people feeling emotionally drained. Instead, those who excel at resisting temptations usually avoid situations where they have to rely on willpower. For example, they avoid tempting paths or move alarms to make it harder to stay in bed.
The common belief is that wanting to change a habit strongly enough will make it happen. However, the Buddha illustrated this with a humorous analogy: no amount of wishing can make a boulder float up from a lake. Simply put, wanting something isn’t enough; actions that support the desired outcome are necessary.
Here are some crucial points for establishing a daily meditation practice:
Often, meditation classes recommend 30- to 40-minute sessions. Trying to fit such long sessions into a busy schedule can be daunting. Instead, aim to meditate for just five minutes each day. Though brief, five minutes is manageable for everyone, whether it’s during a work break, after putting a child to sleep, or while commuting.
While five minutes might not drastically change your day, it helps in creating a consistent habit. Gradually, you can extend this time to longer sessions that have a more significant impact on your day and life.
An “organic day” for daily meditation runs from waking up to going to sleep, rather than a strict 24-hour “clock day”. This prevents you from missing a session if you haven’t meditated by midnight, as you still have time until you sleep.
Having a clear intention to meditate every day is vital. This isn’t just a vague wish but an actionable plan: deciding when, where, and how you’ll meditate each day. Incorporate the use of guided meditations or practice with others, even virtually via Zoom or phone.
It’s essential to remain flexible. Plan for potential disruptions by having a Plan B. For instance, if your morning session is interrupted, have a backup plan for meditating later. Having alternatives increases the likelihood of maintaining your habit.
After several consecutive days of meditation, reinforce your practice with a mantra: “I meditate every day. It’s just what I do. It’s part of who I am.” This affirmation changes your self-perception and can help make the habit feel intrinsic, ensuring consistency even when motivation wanes.
I’ve personally experienced the frustration of missing a meditation day. Once, amidst the chaos of work and family life, I missed a session and felt devastated. However, seeing it as a slip-up rather than a failure helped me continue practicing.
Missing a day should be seen as a learning opportunity. Reflect on what went wrong and how to avoid it in the future, whether it was neglecting your mantra or forgetting to plan.
While there are many more strategies for building a meditation habit, these fundamentals are a strong starting point. If you’re interested in further guidance, I offer a Get Your Sit Together online course and a four-week live course through the New York Insight Meditation Center.
Establishing a habit of daily meditation is facilitated by planning, adaptability, and community support. With the right strategies, you can incorporate this beneficial practice into your daily routine.