≡ Menu

One Habit

How to Stop Procrastinating Using Post-It® Notes

Stop Procrastinating (1)

Here are the 3 most ridiculous things I’ve done to procrastinate:

3) I tried to figure out my mission in life when I should have been grading papers for my physics students.

2) I wrote a 18 page business proposal for a business competition when I should have been lesson planning.

1) I created an entire new website, logo, opt-in bribe, and social media platforms when I should have been writing for One Habit.

What’s your top 3? I know you have some funny ones.

My top 3 has an interesting trend.  Did you notice how my procrastination looks more and more like productive work?  Oh how clever we are!

So what’s a chronic procrastinator to do? There’s that task again.  It’s not going away, and I have a whole jar of coins to sort.

Well today you’re in luck my friend.  Here are some simple steps I use to get my dirty work done.

[click to continue…]


Free Meditation Master Class with Zen Master Paul Gyodo

Meditation Master Class (2)

Do you know why most people struggle to meditate?

Have you ever tried to meditate but stopped because you didn’t feel any benefits?

Do you struggle with constant thinking while you meditate?

Have you ever meditated and thought “this is boring” or “this hurts why am I doing this?”

If you’ve ever had any of these concerns then you should definitely watch this meditation master class.

In this course you’ll learn:

Why being bored when you meditate is a good thing.

How to avoid 2 costly mistakes that almost all beginning and intermediate mediators make.

How to loosen your attachment to self to become happier and more free.

When you should keep going with a practice and when you should switch meditation techniques.

[click to continue…]


21 Ways to Improve Your Meditation Practice

21 Ways To Improve Your Meditation
  1. Put your hands in the Cosmic Mudra. Just place the fingers of your dominant hand on the fingers of your non-dominant hand and touch your thumbs together. The Cosmic Mudra will tell you when you’re getting sleepy and need to wake up, or when you’re getting anxious and need to relax.
  2. Sit for at least 15 to 20 minutes.  Sitting this long has been scientifically proven to give you the greatest benefits from meditation.  30 minutes a day is considered a strong practice by high-level practitioners and will aide you if you go on retreats.
  3. Don’t switch up your meditation when you’re bored. That’s a great opportunity to be with boredom and see where it takes you.  There are many things in our life that we see as boring, but on the other side of boring is a fresh new outlook.
  4. Practice meditating even when you’re uncomfortable to free yourself from always fleeing pain and pursuing pleasure.  It gives you a greater capacity to choose your own path.

[click to continue…]

1 comment
Guided Meditations

It’s been quite a month already, hasn’t it?  With a meditation giveaway and some great articles to kick us off, how can we top that?

I’ll tell you how.  With two completely marvelous guided meditations.

Guided “Leaves on a Stream” Meditation (~7 min)

The first meditation is by Naomi Goodlet from NaomiGoodlet.com.  It’s called “Leaves on a Stream”.  She has been kind enough to donate this guided meditation that has over 8,000 views on Youtube.  This meditation is great for use during your sitting practice or throughout your busy day.  Naomi practices a more “practice as you need to” approach to mindfulness and meditation.  This guided meditation is perfect if you’re feeling frazzled or worried about the future, simply put it on a leaf and watch it float away…

“Leaves on a Stream” Mindfulness Meditation by Naomi Goodlet¹

[click to continue…]


Profiting From Your Meditation Practice

You can profit from meditation- (2)

We see meditation as a source of inner peace, a place to go when everything seems to be going wrong,  a shelter from the storm of life. But why not see it as a practice that brings great material wealth as well as mental fortitude?

Perhaps it’s because we associate it with Tibetan monks, with their few desires and fewer possessions.  Or maybe we see some of the yogis of India who are blissfully happy but rely on the generosity of others to continue on their spiritual path.

To be blissfully happy and enlightened never meant you had to be poor.  And today, I’m going to show you how meditating can be surprisingly profitable for your business. But first, you’ll need to understand the Profitability Pyramid¹.

[click to continue…]


A Slightly Strange Introduction to Meditation


Did you know that learning to meditate is surprisingly similar to learning how to control your bladder? While you’re alive, water will pass through your body, and thoughts will pass through your mind. And yet, you’ve learned how to influence one while letting the other run free (hopefully for you it’s your thoughts that run free).

Learning to meditate is like potty training your mind. When you experience a thought, instead of letting it pee all over your consciousness, you acknowledge it and let it float on by, keeping your mind-diaper dry. There are times when you will get swept away by your thoughts, but that’s ok. We all missed the toilet some at first.

First, you must understand that you are not your mind. Your mind is simply another organ in your body. But few of us take the time to train our mind like we trained our bladder. You don’t go around peeing everywhere, so why should you go around thinking everywhere?

If you’re anything like me, you think so much because you didn’t know there was any other option. You might be surprised to learn that you don’t have to be swept up by every thought, swayed by every emotion, or pained by every sore on your body. There’s another way. Allow me to introduce you to meditation, so you can learn how to keep your mind-diaper dry.

[click to continue…]


This won’t be so bad.

I’m standing on a wooden pillar 10 feet off the ground.

I shake my arms and breathe in unsteadily, trying to get a handle on my nerves.  I turn around and look down for a moment.

That’s a long way down.

Turning back around, I hug my arms to my chest, take a deep breath in, tip backwards, and fall…

Every muscle in my body tenses, waiting for impact.

Where is it? Shouldn’t I hit yet?!

Panicking, I throw my arms out…WHACK!





I shake my head and sigh with relief.  My body is shaking a little from the adrenaline coursing through my veins.  But as I struggle my way off the enormous mat, I can’t seem to stop smiling…


Most of the health literature of the past 20 years has touted stress as a very negative thing.  Here are some of the things we think of as common knowledge:

  • Chronic stress can make your veins and arteries narrow, making blood clots more likely.
  • Stress can put an extra burden on your heart, damaging it.
  • Stress produces cortisol that makes you hungry, and we all know what stress eating can lead to.

But the fact is, stress is not that bad for you.

Here are 3 things you should know about stress before you worry a minute longer.

[click to continue…]


How to know if your Good Habit has Gone Bad


The Artist’s Way is a book that has been used by millions of people to get over writer’s block. I was experiencing a bit of a block myself, so I thought I’d give it a try.

The biggest recommendation that the book gives is that you complete your Morning Pages every day. Morning Pages are 3 full pages of writing every day that contain your thoughts, feelings, and/or whatever else comes to mind. The exercise is meant to teach you to “rest on the page.” I wanted the writing habit so badly, I thought, “Here’s my answer!” Unfortunately, I was very wrong.

When I started to write my Morning Pages, it felt great. I felt like something had been released in my brain and all my words started flowing onto the page. But even during the first week of doing this new habit, I noticed something strange. I was starting to think a lot…a whole lot.

When week two rolled around, it just got worse. The thinking was starting to interfere with my business. I’d second guess myself. Instead of taking action, I would just sit there and think. What the heck was going on?

Thankfully, I had a 5 minute Weekly Review built into my week. If I didn’t, I probably wouldn’t have found the culprit for another month or two.

“Why am I doing morning pages?”

“To help me write consistently, so I can create great content to grow my business.”

“Are morning pages serving me? Am I experiencing any Big Tangible Benefits?”

“Hell No!”

Unfortunately, I didn’t listen to myself when I said this. I wish I had, and that’s why I’m telling you this story. I thought, “If I try hard enough, I can MAKE this work.”

I was wrong.

[click to continue…]


How to Travel Proof Your Habits

5039877265_fef2570bdf_z (1)

Today, I want to answer one of your most pressing questions:

“How do I keep my habits when I travel or move?”

Love that question because who hasn’t had that happen to them?

I just recently moved out of a condo I was staying in to recover from my surgery.  I had a great routine going there.  Get up and meditate, eat my favorite breakfast of scrambled eggs with mango salsa, and go for a run by the lake.  But, when I moved back to Boulder, everything became so much harder.  It took me almost TWICE as long to do my routine.  Not cool.  What happened?

Your environment is the single biggest influence on your habits.  The strategy of setting up triggers is really just changing your environment to enable your habits.

But what if you could travel endlessly, but still have habits of steel?  What if you could move to another city and pick up your routine the very next day?

In this article, I’ve created an extremely easy to remember and easier to execute routine to take your habit with you wherever you go.  No more missed days.  Let’s do it!

[click to continue…]


The Half n’ Half Rule


“I know my habit has to be small, but how small is small enough?”

I have a simple answer for you my friend.  Use the half n’ half rule.

Whatever you’re thinking about starting your habit at, let’s say 20 min of exercise, cut it in half.  That would give you 10 min. Now cut it in half again.  You’re left with 5 minutes.  That’s where you should start.

Here are some comments I get whenever I tell someone this rule:

“But now my habit is wimpy!”


“That’s just silly.  I won’t run for just 5 minutes a day.”

Both are valid points.  This is a psychological trick.  You only have to run for 5 minutes a day, and then you’re finished! That doesn’t mean that you have to stop after 5 minutes.  In fact, you can keep going for an hour if you’d like.

There are two important ingredients to this formula:

[click to continue…]