Charles Durhigg discusses in his book, The Power of Habit, a 3 step protocol for creating habit loops in your daily life.
Cue- something that signals the start of your routine
Routine- the habit itself
Reward- the prize you get for completing your habit
Cue- at the end of the day I go into my room, put on my PJs, and lay down on my bed. I put a pillow under my knees. I set a timer for 10 minutes.
Routine-for 10 minutes I focus my attention on the breath. I observe the thoughts that come up and redirect my attention back to the breath.
Reward- the amazing feeling of my whole body relaxing into my comfortable bed after a hard days work. The cozy plushness of my bed paired with the feeling of accomplishment for showing up for myself keeps me coming back each night for more.
What cues, routines, and rewards can you set up around your mindfulness practice to build the habit?