break the pattern, do better (journal prompt)

🔖 SKIP TO JOURNAL PROMPT

This morning, I woke up and had kind of an epiphany. I was going about my day as usual when I actually stopped to think about what I was doing and thought, “Wait — what if I didn’t?”

These past few months, I’ve unintentionally picked up a few habits that I’ve realized aren’t benefitting me. One of these habits is checking my phone right when I wake up. Although I charge my phone in another room overnight, I realized that within 10 minutes of waking up, pretty much right after brushing my teeth and washing my face, I’d be on my way to check my phone. I often did this on autopilot, without really thinking.

But then, I started to realize the negative effect that this one action had. I would often forget to make my bed or truly think through my day before getting enveloped in all of the notifications. Because of this unintentional habit, I wasn’t starting my day with as much clarity and direction that I would hope to. Even more, somehow I felt much more attached to my phone for the whole day. I didn’t like this feeling — I suppose I didn’t like it so much that today was finally the day where I decided to take action.

Instead of going to check my phone after I brushed my teeth, which is the pattern that I had been unintentionally reinforcing, I decided to open my journal and write down a few of the things that have become patterns in my life, and how I can change them.

This exercise is a great way to reflect on the non-beneficial patterns that you run on autopilot, and then figure out small actions you might take to break them. The journal prompt is quite straightforward and can be completed within 5-10 minutes.

1. Open to the next two blank pages in your journal. On one side, write “BREAK THE PATTERN.” On the next, write “DO BETTER.”
2. For the “BREAK THE PATTERN” side, think of some patterns, routines, or habits that might be working against you. Some questions you can ask yourself:
   • What are some things that I do on autopilot that I would like to do differently? What are the factors leading me to do them in this way?
     • Example: I’m in the pattern of doomscrolling every night. It disrupts my sleep quality and I usually go to sleep a lot later than I intend to.
3. For the “DO BETTER” side, think of some small ways you can break the pattern. Some questions you can ask yourself:
   • How can I change my environment in order to break patterns of thought or action that I may have?
     • Example: I’ll break the pattern by keeping a book on my nightstand and charging my phone out of sight before bed.
4. Use this spread as a reminder of the different ways you can change up your routines each day. **Note: None of the changes have to, or should be HUGE. They are just supposed to be small changes you can make in your routines so that you can be more intentional about how you are spending your energy.**

Multiple studies have concluded that nearly half of our decisions are driven by habits, so challenging what you do on autopilot is a great way to both realize all of the things you do out of habit and to make intentional shifts towards operating as your best self. And, as they say… if nothing changes, nothing changes!

Love,
Leah