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Good horizons. I'm Brian, and

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this is grateful Grains. Welcome

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back. This week, we're talking

1:00

ritual. Yesterday, we had a quick

1:02

conversation about stale traditions, asserting

1:05

that we really need to come to the table with

1:07

intention. Today, we're

1:10

talking how to use ritual in

1:12

order to build new habits. Ritual

1:15

and habit are in many ways synonyms.

1:18

For the purpose of this conversation, we're looking

1:20

at habit as the end goal and

1:22

ritual as the practice to get us

1:24

there. For example, if the goal

1:26

is to make a habit of getting better

1:28

sleep, Our rituals might be

1:30

an early wake and a walk in the sun,

1:33

a daily dose of fitness, and a sun down

1:35

disconnect. It's our non negotiable

1:38

baseline. Ritual is doing

1:40

the exact same thing on a daily

1:42

basis in order to strengthen our

1:44

mindset keep us on our chosen

1:46

path. Once we get into

1:49

a routine of doing the same thing

1:51

over and over again, it eventually

1:53

become second nature. Our

1:55

brain loves habits because

1:58

it's something that can be accomplished on autopilot.

2:00

For example, the process of getting

2:03

into our cars, setting down our belongings,

2:06

fastening our seatbelts, and starting the engine

2:08

tends to unfold the same way every

2:10

time. The very same can be

2:12

said for people who roll out of bed and

2:14

move straight to the coffee machine or

2:16

those who immediately begin to meditate.

2:19

When we take control of our routine,

2:21

when we implement new rituals with

2:23

an end goal in sight. That's

2:26

wielding real power over our well-being,

2:28

our trajectory and our life in general.

2:31

The question innately becomes,

2:33

how long will the ritual feel

2:35

like work before it becomes second nature.

2:38

The simple answer is it varies.

2:41

According to a two thousand nine study published

2:43

in the European Journal of Social Psychology,

2:46

New habits can be formed in anywhere

2:48

between eighteen and two hundred

2:50

and fifty four days. Now that's obviously

2:52

a massive range. We're talking the

2:54

difference between two weeks and eight and half

2:56

months. But the bright side we want

2:58

to keep in mind here is, with enough

3:01

effort, we inevitably get

3:03

there. Ultimately, how long

3:05

it takes us to form a new habit is

3:07

based on how different the behavior

3:09

is from our norm. If our goal

3:11

is to get to a point where we love working

3:13

out, but we've never stepped foot into a

3:15

gym. That's gonna take a little bit

3:17

longer than adding one day of cycling

3:20

to an already active fitness routine.

3:22

But again, what we really want to remember

3:25

is regardless how difficult forming

3:27

the new habit may be In

3:29

the end, we have all the potential

3:31

in the world to make it happen. We

3:34

cover a lot of topics on grainful

3:36

grains, but ritual is undoubtedly

3:38

one of the most powerful tools that we

3:40

have at our disposal. This is what

3:42

it looks like to actively pursue

3:44

growth. This is the stuff that

3:46

can turn your entire world on a dime

3:48

and leave you completely and utterly

3:50

different than where you started. Again,

3:53

we look at that goal and it could be anything.

3:56

It can be to put a stop to our negative

3:58

mindset. It can be to change the

4:00

way that we speak or the of

4:02

words that we use. It can be to

4:04

lose weight or to lower our blood

4:06

pressure. It can be to find financial

4:08

success. Whatever we're

4:10

hoping to achieve we sit down

4:12

and we map out the daily behaviors,

4:15

the daily ritual we'll need to implement

4:17

in order to set ourselves up for

4:19

success. If we're trying to cut

4:21

negative thinking, we might start a ritual

4:24

of morning meditation. We might

4:26

disconnect from the news or social

4:28

media. We may start a daily practice

4:30

of positive self talk or

4:32

start writing daily in a gratitude

4:34

journal. It would be impossible

4:36

for us to be specific about every

4:38

single goal, but the point we really

4:40

want to get across here is that

4:42

every single goal really can

4:45

benefit from an adjustment in our daily

4:47

routine. Ritual is

4:49

what separates people who fall

4:51

off the resolution wagon from those

4:53

who stick to it and create

4:55

real change in their lives. Maybe

4:57

you've been doing some ruminating over

4:59

some changes that you'd like to make.

5:02

Maybe you're on that path of deciding what

5:04

your resolution's gonna be if you decide to

5:06

make one. If it serves you,

5:08

consider taking a moment today to

5:10

jot down some of those thoughts. And

5:12

then brainstorm what kinds of

5:14

daily rituals might

5:16

keep you on that path towards success.

5:30

Thanks so much for joining us on Grateful Grains.

5:32

You can find us on Instagram at goodrisings

5:35

or you can find me at b McMuff We'll

5:37

be back again tomorrow for day three of

5:39

our week on ritual. Until

5:42

then, remember, a better tomorrow starts

5:44

with today. Good

5:57

presented by Cavalry Audio.