Tag Archives: habit


Enthusiasm is the energy and force that builds literal momentum of the human soul and mind. – Bryant H. McGill

My colleagues and I finally resumed our lunchtime jogging session. Which was halted due to the haze in late 2015. Wow, that was like more than 1 year ago.

Anyway, a friend of mine shared his recent accomplishment in a virtual race.

Hosted by 42race.com, it pits the runner to run virtual race. At his/her own pace, own time.

So long as you complete the required distance within 21 days, you would get a finisher medal.

It is an interesting concept. It takes 21 days to form a new habit. That’s the basis of the organizers .

If you are interested in running, you may want to check it out.



One way to keep momentum going is to have constantly greater goals. – Michael Korda

You had a great start. You started the race with a bang! You felt great. You thought you would conquer the world.

But then things happen. Things started to act against you. You weren’t feeling well. The weather wasn’t feeling well. There was something going on.  You had some difficulties.

And days turned to weeks. And weeks turned to months.

And before you knew it, you had stopped doing it.

To form a new habit, you have to keep on doing it. However, how would you persist if you stopped doing the very thing that is necessary for success?

Stay calm. Don’t take things too seriously. It is OK to fail. It is OK to stop. All you need to do is to pick yourself up again.

Celebrate. Create milestones. Congratulate yourself once you have achieved certain mini goals. It is important to give yourself positive reinforcement.

Get peer support. No man is destined to be an island. Your journey need not to be lonely.  We strive better with supportive friends.

Don’t make it a habit to stop. Stopping for a day is fine, but never two days in a row. When you stop for three days, you have to pick it up immediately. The longer you delay on resuming your activities, the harder it is. It feels like the whole world is against you. Pick yourself up immediately whenever you feel like you are left behind.

It is not the end of the world if you would ever fall behind. It is the end of the world if you are to give up on yourself, to give up on your dreams, to give up on your aspirations.

Keep the momentum going.


Rubber Bands

We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle

Have a bad habit that you just can’t shake it off?

Smoking excessively?
Biting your nails?
Surfing Facebook?
Cursing at others?

Did you know that pain is one of the most effective demotivators for actions?

Put a rubber band on your wrist. Every time you caught yourself indulging in your “unhealthy” habits, snap it real hard on your hand.

Over time, your brain would register pain to the habits that you are trying to shake off. And over time, you would be less enthusiastic in doing it.

It works by anchoring. To anchor pain to the habits that you want to disassociate with.

Use it with caution, though. It really hurts, to snap the rubber band on your wrist.

What is the one bad habit you would wish to remove?

Morning Routine

Every day I feel is a blessing from God. And I consider it a new beginning. Yeah, everything is beautiful. – Prince

As they say, start the day right if you want to have a smooth sailing day.

And you start the day right by starting the morning right.

How, then, do you start your morning right?

Don’t hit the snooze button. The longer you linger on your bed, the harder it would be to get up. You would feel more lethargic. The temptation is higher the longer you stay there.

Hydrate yourself, properly. Drink plenty of water. You have been dehydrated from the long night sleep. Water nourishes you and give you a kick start in your energy level.

Do a simple set of exercise. It can be stretching exercises, to loosen the joints. It can be simple push ups to get the blood circulating.

Read something motivational. I’ve been following some inspirational thought leaders so that I know the very first posts I see will motivate me. Psst : if you haven’t followed me, my Instagram is @MengDontBackDown .

Create a to-do list. List down your top three priorities for the day. Make it a point to execute them first, before you proceed to do other mundane work.

Enrich yourself. Read literature that would excel you in your professional work. Listen to podcasts that can make you a better person, a better spouse, a better parent.

There are more things to be done in the morning. But let’s keep it simple for now first. Build up your habit. Build up your routine. And we will build upon them.

What is your morning routine?