The easiest way to weave wellbeing into your day

Discover DOT then DAT – one of Sir JK’s tricks for building new habits into his day.

If you’re struggling to weave wellbeing habits into your life, you might be overthinking it. You don’t need a complex morning routine or anything of the sort. Here’s a simple trick that might help: DOT then DAT. Do One Thing and then Do Another Thing. It’s one of Sir John Kirwan’s go-to tricks when he wants to improve his wellbeing and for good reason… it’s simple!

Start with DOT

DOT is about choosing one simple thing that will help you move forward. Focus all your attention on an easy, achievable task that will improve your wellbeing. Ignore the bigger picture for a moment and focus on right here, right now.

Doing One Thing could look like:

  • Going for a walk

  • Calling a friend

  • Doing some deep breathing

  • Taking a shower

  • Drinking a glass of water

  • Booking an appointment

  • Writing out your worries

  • Listening to music

Try committing to one new thing and do this each day for a week. By starting with one thing, you’ll be more likely to stick with it. And if the habit doesn’t stick, all good – you can always try something else.

Mastering one thing, no matter how small, will give you a little dopamine boost. Dopamine is the feel-good hormone associated with satisfaction, pleasure, and reward. A dopamine hit is like a little jolt of motivation. Doing one thing can give you enough energy to tackle another… which brings us to DAT!

Then try DAT

Doing Another Thing is about building momentum. You pushed through your resistance and Did One Thing – that’s awesome! Now’s the perfect time to try Doing Another Thing, while your brain is still enjoying the dopamine boost.

Remember to keep it simple. Aim for another bite-sized thing that’s easy to build into your day. Avoid overloading yourself, you don’t want to burn out. When it comes to DOT then DAT, slow and steady wins the race. Making simple changes over time will build habits you can stick with.

Keeping track

While it’s not mandatory, writing down your daily DOT then DAT can help you maintain motivation. It’s also a neat way to keep up with new activities you try and can help make connections between daily stressors and how you feel. Whether it’s an app on your phone, or a tried and true pen and paper journal, a daily habit tracker can set you up for success if you’re a visual person. Need a little inspiration? Head on over to Pinterest and do a quick search for habit trackers.

Repeat as needed

One round of DOT then DAT might be enough to break you out of a rut. But you can repeat this cycle as often as you need. Every time you feel overwhelmed or unmotivated, know you can come back to DOT then DAT as a way to regroup. It’s a useful trick to have up your sleeve for those off days.

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