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What does it really take to start meditating every day?

What does it really take to start meditating every day? 

Article by: Dnyanada Sahasrabudhe

We often find ourselves mindlessly watching TV when we have the intention to be more physically active, eating sweets while we wish to eat healthily and endlessly scrolling through social media when we want to meditate and be mentally calm. 

Striving for long-term goals that align with our mental, physical and emotional well-being is what we all want. However, short-term temptations of our day-to-day lives inhibit us from achieving them. We are lured by such temptations as they provide us with an immediate reward: Dopamine.  

Every time we achieve a goal, our brain rewards us with dopamine. Dopamine elevates our mood and motivates us to be better. If you ever played Super Mario, you would know that the ultimate goal is to rescue Princess Peach, and as the game progresses, collect 1-UPs to prolong and optimise your gameplay. Temptations that distract us from our long-term goals also reward us with Dopamine, but instantly. To go back to the analogy, instead of rescuing Princess Peach, we end up in a trap filled with a series of 1-UPs. 

Research suggests that people who are good at controlling their behaviour in congruence with their long-term goals rely on effortless strategies, such as good habits. A habit is a behaviour done with little or no thought

But what if forming a habit is an effortful task for you? What does it take to build a new habit? 

While there are plenty of hacks on the internet, from self-help gurus to Influencers, the neuroscience of habit formation doesn’t offer shortcuts. Experts suggest that the only strategy that works is: incremental progress. Building a routine with utmost commitment is what drives habit formation. A routine is a series of behaviours done frequently and intentionally.

It is scientifically proven that meditation is beneficial. Recent research efforts conclude that meditation helps us in increasing our focus, memory retention, boosts creativity and subsides negative emotions. In spite of knowing this, we fail to meditate every day. Making meditation an effortless habit requires weeks of discipline and dedicated commitment. 

So, how can we program our minds to make meditation a habit?

  1. Know your Purpose

Know that nurturing your routine into a habit requires deliberate efforts. 

Understanding “the why” will help you stick with your daily meditative routine, especially on rough days when you are tired and prone to skip. As a primer, you must enlist the top goals that you want to achieve with meditation. Note them down in a place where it is physically visible, for example, your desktop or your mobile wallpaper. This will continue to constantly remind you and motivate you to include at least one meditation session in your daily routine. 

  1. Know your roadblocks 

Reflect on why you haven’t been able to meditate regularly. Is it a busy schedule? Do you struggle to find a time slot to meditate? Do you lack the self-control to prioritize meditation over other activities?  Research shows that doing an activity every day at a defined time slot significantly increases the chances of it developing into a habit. Furthermore, finding an ally to share your goals adds accountability and assists in the process. 

  1.  Support your efforts 

In today’s era where our smartphones have become an integral part of us, digital nudges can catalyze the process of building a habit. Putting your phone in “do not disturb” mode while you meditate can help you in overcoming your temptations. Adding phone reminders before your schedule can also help you get meditating. Furthermore, rewarding yourself after your meditation with something that you enjoy can also motivate you to continue long-term. 

  1. Be compassionate

 Don’t forget to be compassionate with yourself. Building a long-term habit requires effort and time. Don’t be harsh on yourself, and know that ups and downs will be a part of the process.  

Want to use the tools mentioned above as your compass? We’ve got that handled for you on Dhyana.  Dhyana comes with a “schedule your meditation” feature that provides you with the flexibility to schedule your own mindful minutes for the day. We also take the responsibility to send you reminders before your scheduled meditation sessions. Furthermore, our “Chakra” system rewards your meditation efforts and provides the appropriate encouragement to continue on your journey of mindfulness. 

Simply install our application, and let Dhyana be your loyal zen companion. 

What does it really take to start meditating every day? 

Article by: Dnyanada Sahasrabudhe

We often find ourselves mindlessly watching TV when we have the intention to be more physically active, eating sweets while we wish to eat healthily and endlessly scrolling through social media when we want to meditate and be mentally calm. 

Striving for long-term goals that align with our mental, physical and emotional well-being is what we all want. However, short-term temptations of our day-to-day lives inhibit us from achieving them. We are lured by such temptations as they provide us with an immediate reward: Dopamine.  

Every time we achieve a goal, our brain rewards us with dopamine. Dopamine elevates our mood and motivates us to be better. If you ever played Super Mario, you would know that the ultimate goal is to rescue Princess Peach, and as the game progresses, collect 1-UPs to prolong and optimise your gameplay. Temptations that distract us from our long-term goals also reward us with Dopamine, but instantly. To go back to the analogy, instead of rescuing Princess Peach, we end up in a trap filled with a series of 1-UPs. 

Research suggests that people who are good at controlling their behaviour in congruence with their long-term goals rely on effortless strategies, such as good habits. A habit is a behaviour done with little or no thought

But what if forming a habit is an effortful task for you? What does it take to build a new habit? 

While there are plenty of hacks on the internet, from self-help gurus to Influencers, the neuroscience of habit formation doesn’t offer shortcuts. Experts suggest that the only strategy that works is: incremental progress. Building a routine with utmost commitment is what drives habit formation. A routine is a series of behaviours done frequently and intentionally.

It is scientifically proven that meditation is beneficial. Recent research efforts conclude that meditation helps us in increasing our focus, memory retention, boosts creativity and subsides negative emotions. In spite of knowing this, we fail to meditate every day. Making meditation an effortless habit requires weeks of discipline and dedicated commitment. 

So, how can we program our minds to make meditation a habit?

  1. Know your Purpose

Know that nurturing your routine into a habit requires deliberate efforts. 

Understanding “the why” will help you stick with your daily meditative routine, especially on rough days when you are tired and prone to skip. As a primer, you must enlist the top goals that you want to achieve with meditation. Note them down in a place where it is physically visible, for example, your desktop or your mobile wallpaper. This will continue to constantly remind you and motivate you to include at least one meditation session in your daily routine. 

  1. Know your roadblocks 

Reflect on why you haven’t been able to meditate regularly. Is it a busy schedule? Do you struggle to find a time slot to meditate? Do you lack the self-control to prioritize meditation over other activities?  Research shows that doing an activity every day at a defined time slot significantly increases the chances of it developing into a habit. Furthermore, finding an ally to share your goals adds accountability and assists in the process. 

  1.  Support your efforts 

In today’s era where our smartphones have become an integral part of us, digital nudges can catalyze the process of building a habit. Putting your phone in “do not disturb” mode while you meditate can help you in overcoming your temptations. Adding phone reminders before your schedule can also help you get meditating. Furthermore, rewarding yourself after your meditation with something that you enjoy can also motivate you to continue long-term. 

  1. Be compassionate

 Don’t forget to be compassionate with yourself. Building a long-term habit requires effort and time. Don’t be harsh on yourself, and know that ups and downs will be a part of the process.  

Want to use the tools mentioned above as your compass? We’ve got that handled for you on Dhyana.  Dhyana comes with a “schedule your meditation” feature that provides you with the flexibility to schedule your own mindful minutes for the day. We also take the responsibility to send you reminders before your scheduled meditation sessions. Furthermore, our “Chakra” system rewards your meditation efforts and provides the appropriate encouragement to continue on your journey of mindfulness. 

Simply install our application, and let Dhyana be your loyal zen companion. 

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Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com



Accepted payment methods:

Cards

Paypal

Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com



Accepted payment methods:

Cards

Paypal

Connect with us:

Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com