When you’re first starting a journaling practice and you want to do it daily, you’re basically setting up a habit. So in order to ensure the best success we can, I want to talk to you a little bit about habits, what makes them up and how you can use those then to create a daily journaling routine. So the first thing I want to talk about is the misinformation out there about a new habit needs 21 days 21 days came about because a doctor long time ago, I think it was the 50s but not exactly sure, started noticing a pattern of how long it took his patients to recover, or even himself to do things. And he came up with this quote about the 21 days. The problem is, is if you look at the original quote, it actually says minimum. And over the years, we’ve just kind of dropped off that minimum word and so Modern day research has actually shown that if you’re trying to establish a habit and make it a regular occurrence, it is going to take you anywhere from two months to eight months, on average 60 days seem to be the most frequent creation of the habits. But depending on the habits, and the person, it could have lasted up to eight months. So keep that in mind. It’s not going to happen right away in 21 days, but if you stick with it, within a year, it can become a regular practice now, just not to get you down on the whole time thing. There is one other really great piece of information that came from this research, and that is when you’re first establishing the habit missing a day won’t put you back to square one. It is much more of, if I do it three, four days and I miss one and then start right back up again. I’m not losing ground. So don’t feel like your clock on two months restarts every single time you miss a day. It doesn’t. Okay, now, a habit has three components. It has the trigger the behavior and the reward. The trigger is something that makes you do it. So you have a bad day you come home, you grab the ice cream, it triggers the bad day, behaviors grabbing the ice cream and eating it. The reward portion of that is that you feel better you’ve gotten your emotional needs taken care of. And so the more that you do that routine, have a bad day, eat ice cream, feel relief creates that happy So as we’re setting up our journaling practice, we want to ensure that we have triggers in place to actually do the journaling. And then you do the journaling, and then you’re going to have a reward. So let’s first look at trigger. Trigger can be something as simple as the alarm goes off and journaling is the first thing you do in the morning. It can be you do it when you first get home from work or at bed, or when you see a certain chair, it really doesn’t matter what it is you just kind of need to start identifying what your trigger is, in the next video will actually go into more detail about how I have my trigger set up. But start thinking about what that trigger is. One other way that you can create a trigger if you don’t have a specific trigger that comes to mind is Later on in the reward phase, we are going to talk about visual rewards. And those can also serve as triggers. So I don’t want to get into that sort of reward, but there’s ways that we can create artificial triggers. So the second thing is behavior, the behaviors the actual doing. Honestly, that’s kind of the easy part. If you can get the trigger down, and sit down and actually do the journaling, then that behavior is taken care of. But if you set up a trigger and don’t actually follow through with the behavior, you’re you’re missing that key component of creating habit, and then the reward. So with journaling, it’s kind of like working out, you don’t always see the reward right away. So when you’re creating the habit, daily after daily and still not seeing any weight move or body fat loss, it can be really frustrating. The same is true for journaling. Well, some of the techniques we’re going to talk about later on will help Have an immediate impact. Sometimes it doesn’t sometimes the process of journaling takes time. So one of the things that you can do to create that reward setup is to have a visual trigger. So you can do this, there’s a thing called the paperclip. That study paperclip technique, we’re gonna put it as a technique. And basically, this gentleman who was starting out and stock sales, had a certain number of paperclips in his jar. And he was moving those over into an empty jar for every single phone call he made and that’s how he built his business. So you can have a visual trigger like that to create the reward. So the reward of seeing over but at the same time, his trigger was also seeing that jar every day. So you could do some sort of visual just to remind yourself Oh, I need to journal And then the reward that is actually getting to move that whatever. So we paperclip one into the other. It could be something as simple as maybe you have a cup sitting next to where you’re journaling and seeing the cup sitting upright, you know that you haven’t journaled yet. And so then when you journal you flip it over the reward is getting to flip it over the trigger is getting to see it. So when you put all of those components together and build on your journaling process, you create the habit, which allows you to journal on a daily basis. Alright, so in the next video, I’m going to go into more details on tools that you can use to either create the trigger or make the behavior more convenient. I’ll see you in the next video.