Keeping your resolutions with coffee

Doing more sport, eating healthier, learning something new – we want to achieve a lot and we want to do it now! Then reality sets in and you realize how hard it is to stick with it. A cup of coffee could be the solution!

Inspired by the book “The Power of Habit” by Charles Duhigg, we have an idea on how to transform your coffee routine in three simple steps. From a means to an end against tiredness to a daily ritual with added value!


Step 1: Cue – Routine – Reward

Charles Duhigg defines a habit in three steps:

Cue The trigger for the behavior

Routine The behavior

Reward The reward after the behavior

What does this have to do with coffee? If you drink coffee every day, you probably already have a “habit loop”, i.e. a repetitive routine. You can take advantage of this “habit loop” to get one step closer to your big goals. The first step is to identify the parts of the routine.

Cue

What is the trigger? That shouldn’t be difficult with coffee. For example, making yourself a coffee could be the first thing you do at work.

Routine

What do you do while you make and drink your coffee? You can also keep a little diary.

Reward

What do you like about drinking coffee? It could be the aroma, the little break, the wake-up effect and so on. The reward makes the behavior worth repeating and should be positive.

Step 2: Make your coffee routine more conscious

Even if it’s only a minute or two, take your time! The second step is to turn your routine into a conscious experience. It is important to take the stress out. This could mean getting up five minutes earlier instead of downing your coffee. Conscious coffee consumption helps you to implement step 3.

Step 3: Incorporate that certain something into the routine

Now it’s getting exciting! A radical, major change is difficult to maintain. You already have your conscious coffee routine. Now you can add or replace small items. This will bring you one small step closer to your big goals! You can even do some of these activities while the coffee is coming out of the machine or filter. You can implement other ideas while you enjoy your coffee.

Ideas for your coffee break:

  • Short yoga session: do a few light yoga exercises and really stretch out!
  • Gratitude journal: Use this time to write down three things you are grateful for that day in a journal.
  • Mental fitness: Solving a Sudoku or crossword puzzle keeps the brain fit. You can also simply draw or write something and let off steam creatively.
  • Learn languages: Briefly open the language app and do an exercise. Practice makes perfect!
  • Goals for the day: Define a main goal for the day that you want to keep in focus.
  • Audiobook or podcast: Listen to an inspiring podcast or a short chapter from your favorite audiobook.
  • Conscious pause: Take care of yourself and, if you can, take care of someone else. Take the opportunity to ask for a work colleague or write a short message to an old friend.
  • Brainstorming: A short brainstorming session on personal or professional projects often achieves more than you think!
  • Enjoy nature: Spend your coffee break outside or near a window to enjoy nature.