Start Small

Three Lessons from

a 30-Day Yoga Challenge

Real truth: I’ve had an on and off relationship with yoga my entire adult life.

But this January, I did ALL the yoga. I did a 30 day yoga challenge with my sister and then I also signed up for a 6-week Yin Yoga class series. I learned so much!

I first found yoga when I had just started grad school - I loved the ritual of the Bikram series and found myself feeling so focused after a morning yoga session. I also loved how the heat of the room allowed me to put my body in shapes I had never seen before.

Over the years, I have done many kinds of yoga in many kinds of settings. I even took a yoga teacher training in 2019, as I am always interested in learning more about how the body and mind interact. But honestly, I haven’t practiced much since the pandemic began. The whole cultural appropriation thing gives me some pause and the vibe hasn’t always felt right. But 30 consecutive days of practice reminded me of a few important things.

Small Daily Changes Build Big Habits

I love how Adriene Mishler sets up her annual yoga challenge. She’s been facilitating a 30 day challenge every year for the past 10 years with Yoga with Adriene. It’s clear she understands that the people participating in a challenge need to feel that they can complete the task at hand without feeling overwhelmed. She gives you daily, bite-sized steps that build up to a complete yoga flow on the final day. On day one, I was feeling out of practice and my arms didn’t feel very strong. By day 30, I could confidently hold myself in a plank pose.

Too often, I see people try to start out too big. They jump straight into the full workout, quit alcohol (or tobacco or cannabis) cold turkey, or tell themselves “tomorrow, everything will be different.” It’s a set up for failure - you might be successful for a few days, but you’re missing the infrastructure and you often wear yourself out in the process. It is much better to start small and work up to your future goal.

How You Talk to Yourself Matters

It’s amazing what you’re capable of when you whisper to yourself “I am strong.” Adriene is the queen of positivity. Throughout each video in the challenge, she is talking back to the audience’s fears. She offers a wide variety of affirmations but my favorite is in the moments when we are pushing our limits - Adriene repeatedly encourages you to whisper to yourself “I am strong.” 

This little line is genius. I find myself repeating it to myself throughout the day. My partner and I will invoke it when something feels hard or challenging. Try it - you might be surprised how helpful it is! In some ways, this inspired my Weekly Affirmation series  - we all need more positive scripts for our inner monologues. 

Accountability Helps

This year, I completed this 30 day challenge with my sister and my partner. It added a fun gamification element to it. We could share notes, check in, and encourage one another. Not only did I have the support of my loved ones, I am also aware that there are millions of people around the globe participating in the challenge. Sometimes when I mention that I’m doing the 30 day challenge, clients, friends, and students have shared they are too. There’s a communal feeling that comes from participating and I’m more likely to show up each day, knowing that any one of these people might ask me if I completed the challenge. 

When I’m working with clients on making changes in their lives, I always encourage them to tell someone their goals. Yes, I am already one person that can cheer them on and support them, but I want them to feel their whole community behind them. This is also the idea behind my Mindful Moderation Course - no one should feel alone while trying to change their drinking. We need a place to check in, report out, share ideas and strategies.

The 30 Day Window

Now, there’s no magic that comes with 30 days. However, our culture closely follows the Gregorian calendar, breaking our days into consistent weeks and months. Using the measurement of a month can be helpful. We all have a clear picture of how long a month feels and looks. We know that a month is ENOUGH time for us to try something on, but it’s also short enough to not feel overwhelming.

Is there some goal you’ve been wanting to set for yourself? Why not give yourself 30 days to try it on and see how it goes? Treat it like an experiment and remember:

Start Small

Use Positive Affirmations

Find Some Accountability & Support

At the end of the 30 days, reflect on how things went. Ask yourself: 

• What did I learn?
• What do I want to keep?
• What do I want to change?

Then go from there! Anything is possible when you break it into small, daily steps! 

And know that I am always here, cheering you on! 

xo

Dr. Hannah

PS: Need more support?

• Follow me on instagram for daily tips and weekly affirmations. 
• Learn to practice Mindful Drinking with my Mindful Moderation Course for six weeks of guidance and lifetime monthly support calls!
• Work with a therapist or coach on my team to create a personalized plan for change in your life.