Probably the most difficult part of learning meditation is figuring out how to build a habit. Today, we’ll explore how to use triggers to remind yourself.

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If you’re having trouble remembering to meditate every day, you might try setting an alarm. Alarms remove the burden of remembering, but they work best if you a) meditate at the same time every day, and b) have a reliable timer. If, for example, you need to schedule meditation at a different time some days, setting alarms can become a hassle. And, if your timer is a mobile phone, for example, it can be unreliable if you don’t keep the battery charged.

Instead of an alarm, you might like to try using a trigger, an event that cues you to meditate. Pick a trigger that is already an established habit, something you easily remember to do without even thinking about it. For example, you brush your teeth every night before bed. It’s automatic. You don’t have to remind yourself to brush your teeth, you just do it. Perfect. Now, immediately after you brush your teeth, meditate.

You might need a reminder the first few times. You could, for example, tape a note to your toothpaste. You’ll find, however, that it won’t take long before the note is no longer necessary.

What you’re doing here is linking a new habit to an established habit and there’s nothing more powerful than an established habit. Just try breaking one!

Today’s exercise

There’s no new meditation for today’s lesson. Instead, I want you to take the time to find a trigger.

Do this:

1. Make a list of your daily habits

Scan the list to find a habit that occurs at a time conducive to meditation (that is, you’re able to meditate every day, immediately following the performance of your habit).

2. Find a way to provide a reminder.

Keep that reminder close to the location where you perform your habit, or connected to an item used to perform the habit.

Here are some more examples:

Showering - A reminder note taped to the shower door

Washing dishes  - A noted taped to the dish soap dispenser

Exercising  - Leave a note on your exercise equipment

Checking email first thing in the morning  - Set up scheduled emails to yourself, scheduled to arrive with the morning batch of emails

Walking the dog  - Put a note on the wall next to where you hang the dog’s leash

Getting out of bed in the morning  - Put your meditation cushion next to your bed

If you’d like to meditate right now, jump over to the Free Meditations page and use any of the guided meditations you find there.

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