The Memory Formula

10 – 24 – 7

Need to remember something? Here’s how to make it a habit:

10 – 24 – 7 is the number you need to remember as a formula for making a habit of things.

Here’s how it works:

10 = 10 Minutes.
You need to do the desired behaviour for at least ten minutes.

24 = 24 Hours.
You need to do the desired behaviour within 24 hours of the last time.

7 = 7 Times.
You need to repeat the desired behaviour for 7 times.

For example: If you wanted to committ a specific routine from your favorite yoga instructor you would do the following:

- Practice the yoga routine for at least 10 minutes.
- Practice the same yoga routine within 24 hours.
- Practice your yoga routine regiment 7 times.

Voila!! you now will have impressed upon yourself the memory of doing the yoga routine without instructions.

*Interesting note: 10 – 24 – 7 = -21 (number of days to turn something into a habit)

For more information like this and on building healthy habits, check out my squidoo page

Are You Well-Versed In Positive Self Talk?

This might come as a bit of a surprise but what you project forth into the world reflects back.

If you express love, you will receive love. Be respectable and gain respect. By becoming aware of our own internal dialogue or “self-talk” we gain choice. Choice over what we want to see in the world, choice over what we want to manifest in our reality. This is because our inner world creates the outer circumstance and events that we experience, only allowing an expression that is consistent with our inner most thoughts and beliefs.

Every time we possess a thought – of any kind- we have chosen it. If we chose to think negatively, to roll in garbage, to not monitor our mental thoughts – then we have chosen to be a product of bad thinking. Holding onto a thought is a choice, just like it’s our choice to insert a new one.

Like the original water that overflows because it’s being displaced from its container, the human mind can only hold one thought at a time. (Although we believe it holds more because it functions so rapidly). Therefore we displace the unsupportive thought in the conscious mind with a productive or positive affirmation. We can change our life by monitoring and improving the quality of our thoughts.

Become aware of the silent conversation you have with yourself. Listen to your self-talk, that is, what you are saying to yourself inside your head.

Are you a nurturing coach or a alarming critic?

Do you reinforce your own success or negate it?

Does your internal dialogue help grow your results or shrink your potential?

Do your thoughts magnetize or de-magnetize your ability to attract success?

If you find yourself using the “b” words in the first column, try substituting the “a” words instead:

Negative Self Talk Positive Self Talk
b. What if I try and fail? a. This will work for me!

b. This is difficult… a. Challenges are made to overcome!

b. I can’t do that… a. I’ll do that and to the best of my ability!

b. If only I were… a. Because I am smart I will do this

b. Why does this always happen? a. Good things always happen to me

b. I never get anything right… a. I always have what I need when I need it

b. I’m stuck in this rut… a. Now is a great time to get in the groove!

b. I’m such a screw-up a. Mistakes or only human and I like myself

b. I wish I had that… a. I have everything I need and more is on its way!

b. There goes another mistake… a. Things always work out for the best

b. I’ll never get there… a. I am reaching towards my inner most goals

b. I am cursed a. I am blessed

b. He’ll / She’ll never change a. I will change me today

b. Nobody cares as much as I do a. I want to do my best

b. I can’t lose weight a. I can eat healthier

b. My boss ignores me a. I will strive for excellence

b. Why don’t I ever get a break? a. I am not a helpless victim

b. I have no time to exercise a. I will make time to exercise

b. I’ll never get out of debt a. I take small steps each day towards my financial goals

b. He / She never listens a. I need to better understand him/her

b. My kids don’t respect me a. I will work to become a more effective parent

Hopefully these positive affirmations will give you some verbal ammo the next time stinkin’ thinking gets a hold of your mind. Try them out, you’ll be surprised at the immediate difference you will feel about the situation. If you have a powerful affirmation you would like to share with others, e-mail me at: successsensei@hotmail.com

Onwards, Upwards, and Forwards!