Weave wellbeing habits into your day with DOT then DAT
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, 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.
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
Using the Worry Map
Listening to music
DOT is an excellent way to add wellbeing habits into your day. Try committing to one new thing 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, as this can lead to boom and bust. When it comes to DOT then DAT, slow and steady wins the race.
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. Thanks, JK!