The Tricky Work of Habits & Change
Last Thursday, I decided to finally jump on my bike trainer.
I’ve had a growing internal pull to get back on the bike for over a month now — however, there has been no action.
Creating change and building new habits is tricky work.
Especially when we’re stuck in a system that, for all intents and purposes, is working.
For me, without question, I swim Monday through Friday, and then run on Saturday.
I’ve got a great fitness routine going — and a deep connection with the people I swim with.
On the daily, I’m honoring two values of mine: health/fitness & community/connection.
Breaking that system hasn’t been easy because, when I looked at it, no day seemed to be a good day to not swim.
Sometimes, though, the Universe is there to help us out a bit.
Last week, the swim group I train with was on a training trip in California.
With only five people at practice last Wednesday, Thursday morning I wasn’t feeling too motivated to head to the pool.
So, I got a little extra time at my study, and then got my bike trainer and bike set up.
Ripping the Band-aid off felt great.
And the greatness wasn’t really because of the biking part.
I recently started working with a therapist. I’ve wanted to dig in deep for a bit and see what I can uncover.
Last session, she goes, “I want to know about you — I want to know about your goals and dreams.”
I shared. And, it all revolved around writing and speaking.
Her assignment: If writing and speaking are part of my calling, what am I doing—right now—to honor that?
Instructions (10-15 minutes, 2-3 times this week):
Name the Action (small and real): write down one concrete action you already took this week, even if it felt minor (e.g., journal, drafting a paragraph, saving quotes, speaking an idea out loud)
Choose One Next Step: identify one doable step you will take before next session — keep it small enough that resistance doesn’t win (e.g., write 10 minutes without editing, outline one talk or essay title, record a 3-minute voice note of an ice)
Notice the Inner Response: After doing it, briefly reflect—1) what did I feel in my body?; 2) did anxiety lessen, increase, or shift?; 3) did this feel aligned with being a “good human being?”
Spiritual Integration: End with a sentence prayer or reflection—”God, help me stay faithful to what feels true, even in small ways.”
So, what’s this got to do with biking?
Well, I’ve had a habit of opening up my Notes app on my phone when I get on the bike and start randomly typing things.
Par for the course, last Thursday, I did just that.
And it dawned on me: Why am I just typing all these things in this Notes app and letting them sit here?
I had so much stuff — so much writing — that was just sitting collecting electronic dust.
Reed, what would it look like to start putting this stuff out there?
And, that is exactly what this is — putting my bike notes out into the ether.
This whole blog post stemmed from one bike session.
And, well, if writing and speaking are part of my calling, what am I doing—right now—to honor that?
This.
Like I said out the outset of this blog: Creating change and building new habits is tricky work.
Especially when we’re stuck in a system that, for all intents and purposes, is working.
My system seemed to be working.
A little nudge from a therapist and a gift from the Universe got me to see something different.
I’m changing my writing habits — I’m building a new system.
Oh, yeah: Notice the Inner Response: After doing it, briefly reflect…
What did I feel in my body? Completeness. Stillness. Alignment. Pride. Softening.
Did anxiety lessen, increase, or shift? Lessen.
Did this feel aligned with being a “good human being?” Yeah! 4th Agreement, Yeah: Always Do Your Best.