Micro habits

Building strong foundations, one micro habit at a time.

This past week in WW (weight watchers) we became curious about micro habits and explored all the individual steps along our way to developing a habit of our choice. We were encouraged to list out all the things that need to happen to embrace this new habit and roughly draft out all necessary steps. We then moved our focus to recognizing the first step. Using our knowledge of that first step as a starting point. One example I heard over the week focused on walking each day. Maybe the start point is putting on our shoes! However, the starting point may be the cue to our walk. Like putting our shoes by the door. When our habit becomes automatic the key is to build upon it. Generating more and more habits.

In my own life....

10 lb weights in each hand

A new habit I want to start is my strength training. My process: look at what the end goal of my strength training. At this point I am working towards three rounds of 10 squats, 10 lunges and 10 farmer carries. I chose 10 lb weights as that is what I have on hand, and it is a weight I can work with. The way I can grow in this aspect of the strength training is to lengthen my farmer carry walk. I am getting ahead of myself.

my week so far!

Once I decided on my end goals, I worked on a tracking system. A system that builds on what I already do. Walking each day with a goal of 15 km a week and rowing approximately 15,000 meters a week are habits I have built over the fall and winter.

I am not always successful in meeting these larger goals. Sometimes I get up and I am just not up to walking 3 km or rowing 3000 meters and am happy to get outdoors for my 10 minutes and have my feet on my beach. I am happy with 75% give or take 25%. Listening to my body and what I can do is also a win in my books. I digress. Turning to strength training as my next habit was a logical next step towards my kayaking goals of 2025. I hope to kayak in Nova Scotia, New Brunswick, Prince Edward Island, Ontario and Quebec.

I decided my cue to doing my strength training would be on the days I see Kathie G online. I started on the 20th of March. I started with one round of 10 squats, 10 lunges and 10 farmer caries. Then on Sunday the 23rd of March I had an opportunity to do strength training again. However, my body was in pain and so I chose not to do the strength training. My final cue for the week was on Tuesday the 25th of March 2025. I felt well enough to do two rounds. I will see how next week, and the following weeks go...

I want to share that strength training was part of my CrossFit training so these are not new skills. However, it has been a while since I did this type of movement. Having the tracking system helps keep me motivated. Building success upon success. I also get to reflect on what is happening on the days I am unable to complete my wanted tasks. Being kind to myself and listening to my body. This past week is a great example of not being able to meet my goals due to health issues. I was successful in rowing 3/7 days. I generally complete 5 days. I consider taking care of myself on the two days I could not row an extra special success!

What new habits might you want to build. How might you get started? The new habit can be in any areas of our lives. Best of luck!