Did you know there is actually a science to making meditation a lasting habit? A lot of people struggle to be consistent with meditation. And that’s understandable, because meditation can be challenging.
But we can actually make it easier on ourselves. One way to do that is to learn the science of habit formation. It’s not as hard as you may think. You just need to learn how to hack into your habit loops. That’s something that just about anyone can do.
Over the last 6 months or so, I’ve been able to harness something called the habit loop to help me lose 15 pounds and develop a whole array of new healthy habits that have changed my life.
In this episode of The OneMind Podcast, I break it all down for you and let you know how I did it, because there’s a real science to it. And meditation has played a key role in all of it by serving as a keystone habit.
I explain more about keystone habits—and a powerful concept called habit stacking—in the show. I also show you how to use the same step-by-step process I used to build new habits and ultimately change your life.
If you are someone who finds change difficult and if you’ve struggled to get your meditation practice off the ground, then this episode will give you valuable tools to make lasting change.
In this episode of the OneMind Podcast, I cover:
- The science of habit formation
- How to harness your habit loops to make meditation a habit
- Why so many people fail to make meditation a habit
- The definition of habit stacking and keystone habits and how to use them
- My own successful experiments in habit formation
- A simple step-by-step process for how to make meditation a lasting habit
- Different resources you can use to make meditation a habit
Show Notes
- The Miracle Morning by Hal Elrod
- The One Thing by Gary Keller
- The Power of Habit by Charles Duhigg
- [Video]How to Break Habits: Charles Duhigg
- Habit Study from University College London
- OM 006: Build Confidence and Healthy Habits Through Mindfulness with Author Barrie Davenport
- Read: 5 Simple Steps To Create A Meditation Habit That Sticks
- Read: The Surprising Statistics Behind Creating A New Meditation Habit
- Read: The One Thing You Must Do To Make Meditation A Habit
Learn meditation in 5 easy lessons with our FREE How To Meditate Mini Course.
(Photo credits via Flickr Creative Commons: mhiguera, Terry Chay)
This article kindles my inner darkness. Thanks a lot. http://www.bellofpeace.org
Hi there,
Thanks for your comment. I do hope that’s a good thing!? 🙂
Great podcast. I really enjoyed it and have never even been to this site until today. Very inspiring to me especially since meditation cured my PTSD and I am bad at keeping habits.
Hi Megan, Great to meet you and glad you found our site! That’s v inspiring to hear about meditation curing your PTSD. I’ve heard that meditation can be effective in helping PTSD. In a few weeks, I’m going to be interviewing Dr. Richard Miller for the show. He’s done a lot of work with Walter Reed Hospital helping veterans and treating PTSD with his iRest meditation.
Hello Morgan
Just listened to your podcast . Found interesting to give a go . Though I need to give it some thought as I am shift worker and not sure how to fit an habit into the shift pattern . It must be possible .
Hi David, Yes I definitely think it should be possible. If you can find a steady time that’s consistent, that will help. I’d be happy to bounce some ideas back and forth with you if you want. Thanks, Morgan
Hello Morgan
thank you I will keep that in mind
I’d never thought of it in those terms, but taking a morning walk is a “keystone habit” for me. It helps me prioritize what needs to happen for the rest of the day, and I’m more likely to stay active in other ways.
I love it that you play guitar (my favorite instrument, though I can’t play, unfortunately!). I’ve started drawing (nearly) every evening. As a writer and language teacher, I need something nonverbal to clear my head. It’s hard to motivate myself when it feels like yet another task, but I always feel better on the days I draw, even just a quick sketch.
Hi Catharine! That’s awesome. I read in Charles Duhigg’s book The Power of Habit that making one’s bed is a big keystone habit for people and I think Barrie Davenport mentions that as well. I love the idea of taking a walk being a keystone habit. Totally makes sense to me. And I must say that I experience something very similar to your drawing with my guitar practice re the non-verbal benefits. The complexion of my day in completely different if I play in the morning or not, but I’d not thought of it in terms of it being non-verbal but that really makes sense. I feel like it’s some sort of deep conditioning for my brain to practice scales in the morning…like it brings me into alignment.
Morgan, that was a fantastic tribute to Hal Elrod! And a most interesting story for me, because I also used to live in a spiritual community and then came out of it into the ‘real’ world. I also gave up meditation, in order to find out why I was doing it. It is very enlightening to have the props of the community and then live without those props and find yourself, independent of other teachings. Sometimes I floundered but I always figured it was better to flounder than to just follow, and slowly come to realize my own inner strength.
Thank you for your story!
And I take this opportunity to thank Hal Elrod too!
The Miracle Morning has become part of my life, for over a year now, giving me back a structure for my life and my spirituality, but one which is truly my own.
Sally, Thank you so much. Our stories parallel in several ways. I too felt it was important to rediscover meditation on my own terms like you did and also to establish a new context for it that was truer to my own life, desires, goals, and aspirations. I’m really happy to hear about your story and what a big help Hal has been to you. I feel the same way. It’s a big deal to step out of that community context, and although it’s been super challenging, I couldn’t be happier to be on the other side and I too am grateful to Hal for what he’s created through the Miracle Morning.
Hi Morgan,
The idea of habit loop is amazing.
I wrote a blog post on meditation recently.I was searching more about meditation and I landed up here on your blog 🙂 I am glad that I found out something, that can be applied in my life to build new good habits. Thank You
Hi Reshma,
Thank you! That’s really great to hear. I’m glad you found the idea of the habit loop useful. As you could tell, I was also pretty fired up about the whole thing. It really is a powerful tool for making big changes!
I made a keystone habit of quitting all alcohol seven months ago. After hearing your podcast, I think that I am ready to stack a daily meditation habit on top. I have given a lot of thought to meditation but felt concerned that it would take my focus off of my desire to remain clean and sober. That strikes me as silly suddenly as I realize that meditation could only help this endeavor (and help in most every other area of my life.) Thanks for helping to open my mind to the possibilities.
Hi Rhonda,
That’s so awesome. Thank you for sharing your experience and I couldn’t agree more. I think meditation can only help add fuel to your habit fire. The beauty of habit stacking is that each successful new habit reinforces the others and inspires you to create more. Good luck and keep us posted!
Hi Morgan, thank you for the recommendation, it makes total sense to me. My keystone habit at the moment is my morning exercise but I’d like to extend it to meditation. I see that I have a planet circling around, but I’m missing the sun ie. The meditation and maybe other planets eg affirmations. I ideally need to get up earlier before 06’00 which will be a challenge. I like the coffee idea as a trigger. Keep up the amazing work you are doing, I love it.
Hi Fiona, Excellent! Thanks for your kind words. Another great book to check out on all this is The Willpower Instinct. It’s from a Stanford scientist named Kelly McGonigal and it’s packed with super interesting information and studies about what does and doesn’t support our willpower. Yoga and meditation are two of the biggies.
Hi Morgan,
Thank you for making these recordings accessible. And free! There is often a cost which often cancels me out so I am very grateful to be able to listen to them. I am feeling quite encouraged to begin my new habit with a Miracle Morning….love that title. You have explained in terms I was able to understand and that has been my catapult to being able to begin. Once I understood myself better while listening, I was then able to make a decision confidently. I hope in my future I am able to pay that forward too.
Kind Regards
Jennifer
Fantastic to get your feedback Jennifer. Thank you! So glad this information is helpful for you and catalyzing confidence and change.
IN INFINITE LOVE GRATITUDE,I WILL SHARE,WITH ALL. ALIGNMENT IS, AS ALIGNMENT DOES MOVE IN LOVE & LIGHT. I SEE “YOU” IN LOVE LIGHT. AMEN
🙂 Thanks Julia