Update
I mention a few items that are available in the shop. Want a mug with your Tendency and its motto? An “Onward and Upward” t-shirt? A “Choose the Bigger Life” travel mug? Plus there are stickers, if you want to spice up something you already own, like a laptop. Take a look here.
Try This at Home
Push beyond a 30-day challenge. So often, we have great success with a 30-day challenge, but then it doesn’t stick.
In some cases, a 30-day challenge is an experiment, and a 30-day challenge works very well for that purpose.
But sometimes, we do 30-day challenges as a way to try to jump-start a habit, and for that purpose, they often don’t work — for two reasons.
- The problem of the finish line. When we hit a finish line, we’re finished! But with a habit, we want to keep going. Instead of celebrating a finish line, celebrate milestones. We mention the Don’t Break the Chain Habit Tracker.
- The problem of the all-or-nothing. The action of a 30-day challenge is so clear; there’s no decision fatigue. But that structure doesn’t push us to figure out how to structure a habit more realistically, to keep it going.
I talk about being an “Abstainer,” and also about how I like to do things every day, instead of some days – like visiting the Metropolitan Museum.
Want to learn your Tendency—whether you’re an Obliger like Winter, our listener? Or an Upholder, Questioner, or Rebel? Take the free quick quiz here.
I write about the challenge of challenges in Better Than Before, my book about habit change.
Happiness Hack
If you have trouble swallowing pills:
- Drink some cold beverage first to help lubricate the throat, and keep drinking after you’ve swallowed, to help the pill go down
- Try the “lean forward” method: Put the capsule on your tongue. Take a sip of water, but don’t swallow yet. Tilt your chin slightly towards your chest. Swallow the capsule and the water with your head bent forward.
- Place the pill in the center of a teaspoon of something with a pureed consistency, like yogurt, pudding, or applesauce, and let it slide down
- Ask if the medicine is available in liquid form
- If not, ask your doctor if you could cut a pill in half, or crush it and place it in a teaspoon of pureed food, and take it that way. This must be approved by your doctor! Certain medications shouldn’t be crushed!
- Practice with different head postures—for some people, for instance, it’s easier when their head is turned to the left or right.
- If you want to practice swallowing pills, Elizabeth suggests using Tic Tacs.
Deep Dive into One-Word Themes
In episode 358, we talked about the Try This at Home idea to “Choose a one-word theme for the year.” We’ve heard so many brilliant ideas from listeners!
Elizabeth’s one-word theme: Step
Gretchen’s one-word theme: Salt. (I got a big kick out of seeing that someone else chose the word “Pepper.”)
- Reverie
- Action!
- Flex
- Flourish
- Embrace
- Soigné
- Recharge
- Now
- Done
- More
- Clear
- Clear Away
- Health
- Peace
- Green
- Renaissance
- Rhythm
Demerits and Gold Stars
Gretchen’s Demerit: I’m not doing my evening “closer” to clear up my office at the end of my work day. I write about this practice in Outer Order, Inner Calm, and it makes my office so much more pleasant.
Elizabeth’s Gold Star: She gives a gold star to her writing partner and Happier in Hollywood podcast co-host, Sarah Fain. Sarah has so much going on in her life, yet she’s completely present creatively. (If you want to listen to the bonus episode where Elizabeth and I talk to Sarah about her decision to move from Los Angeles to Ojai, it’s here).
Resources
- Valentine’s Day is right around the corner, also “TwosDay” on February 22– need a gift? The Memento Journal and the One-Sentence Journal are particulary giftable. Special promo code for Happier listeners: LISTENER15, good for 15% off journals.
- Want to keep the resolution to exercise in 2022? Beautiful tools make work a joy – and suitable clothes make working out a joy. The right equipment can make it more pleasant and more convenient to keep a habit. We’re teaming up with Stitch Fix to help put an end to #gymtimidation. Learn more on Instagram (@gretchenrubin) – and I’m doing a giveaway.
- Subscribe to the Happier podcast on YouTube.