I am super excited to announce the launch of a brand new challenge from Language Learners Journal that will be going live on the 5th January. The #15x100Challenge will kick-start you to build better habits to reach your goals, by focusing on just 1 thing, for a minimum of 15 minutes per day over a 100 day period with support from an awesome online community of goal-getters.
The end-goal is up to you and could be anything from practicing 15 minutes of mindfulness a day, daily writing or painting, learning a new language, working on a phobia or even exercising more!
Bloggers… if you can’t wait until the 5th January to get involved why not blog about your goal for the challenge and share on our 15×100 challenge linkup, details below…
JOIN THE 15×100 CHALLENGE LINKUP!
1. I would love for you to participate and share the goal that you would like to focus on for the 100 day challenge. Links unrelated to the theme, or any direct promotion or advertising will be deleted.
There is a misconception that it takes 21 days to form a habit. In reality forming a habit depends on the individual and the changes that one wishes to make. The misconception stems from a plastic surgeon called Dr. Maxwell Maltz.
Back in the 1950s Dr Maltz observed a pattern emerging from his patients. It seemed on average it took a minimum of 21 days for a patient to readjust and accept the life changing surgery that had altered their appearance. This observation left Dr. Maltz to question his own experiences.
“These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.” – Dr. Maxwell Maltz (1960), Psycho-Cybernetics.
However, here is how the misconception started as over the years self-help gurus have misquoted and shortened the minimum of 21 days to the belief that it takes ‘only‘ 21 days to form a habit! This is simply not true and habit formation depends on may different factors.
The author of The Power of Habit, Charles Duhigg wrote that habits are not born, but created. Every bad, good or insignificant habit starts with a psychological pattern that he referred to as a “habit loop.”
This “habit loop” is a three-fold process.
The first step is the trigger that tells your brain to acceptance certain behavior.
The second step is the behavior itself, or theroutine it creates and finally the
The final step is the reward, or “something that your brain likes that helps it remember the ‘habit loop’ in the future.”
How long does it really take to build a new habit?
A Research study conducted by Dr. Phillipa Lally (2009) concluded that on average it took 2 months (66 days) for a new behavior pattern to become automatic and the participants to start seeing noticeable results.
“To change a habit, make a conscious decision, then act out the new behavior.” – Dr. Maxwell Maltz
20 odd days to accept the new behavior pattern as observed by Dr. Maltz, a further 20 days to build a routine and finally 20 days to ensure you are rewarding the brain for the new routine it is establishing.
Get the ball rolling for forming a new habit with community support from the #15x100Challenge. The 100 day challenge focuses on one goal for a minimum of 15 minutes per day for 100 days. This walks you through the ‘habit loop‘ to ensure you are not just setting better habits to achieve your goals, but you are starting to see noticeable changes in your life.
Research shows it can take months to build a new habit NOT weeks. So don’t be hard on yourself if you are not seeing the desired benefits straight away. 21 days is merely the point of acceptance and recognition. Push past this phrase to see success.
2. Let go of perfectionism
It is worth noting that making a mistake once or twice has no measurable impact on your long-term habits. This is why you should treat failure like a scientist, give yourself permission to make mistakes, and develop strategies for getting back on track quickly!
3. Get into a daily routine
Your brain loves routine and habits are more likely to take effect if you work on a good daily routine. You will need to stick at this routine for a minimum of 66 days before it starts to become automatic. So choose a time that you can stick to on a daily basis.
4. Discipline over motivation
There are a lot of articles on improving motivation, but this can be another misconception. The most successful of people will tell you that it is discipline rather than motivation that initially drives them. They continue even when motivation is low. Discipline drives motivation so by pushing through the difficult patches it will help motivate you in the future.
5. Learn to love the process
Remember habits are a process rather than a goal with a deadline. You need to embrace and enjoy the process.
6. Breaking goals into Small chunks
New habit formation will work best when you set small manageable daily or weekly goals rather than focusing on everything all at once! Focusing on the bigger picture can sometimes feel overwhelming especially in the beginning.
7. Stop paying attention to negativity
Don’t pay attention to the negativity of others when forming a new goal. What they are really revealing is how they feel about themselves. Equally it’s your own choice if you listen to your own negativity or choose to push pass this. The most successful of people accept this is a stage that we all go through when building new habits and have learnt through experience that it will pass.
8. Don’t focus on the number
21/66/ 100 they are all but numbers, love the process and reflect upon your progress at regular intervals. Not making the progress you want? Reflect on goals and pivot if you have to just don’t give up!
9. “If we always do what we have always done, we will always get what we have always got“. – Henry Ford
If we keep doing the same things we will always get the same results. If you want to form a new habit then you must embrace change.
10. Get Accountable for your actions
I read a blog post once that said keep goals to yourself, actually the opposite is true hold yourself publicly accountable for your goals. You never know who might be able to help you or inspire you to continue when you feel like giving up.
Join the #15×100 Challenge, where you choose to focus one thing, i.e. learning a new language, mindfulness practice, exercise for a minimum of 15 minutes per day for 100 days with full support from an awesome community of goal-getters.
What new habit would you like to form? Let me know in the comments section below or on social media using the hashtag x15x100Challenge.