Building a Yoga Practice in a Busy Life
1. Make It Easy to Go
One of the best ways to build a new habit, like going to yoga, is to reduce the friction involved with doing it. Studies show that when the barriers are removed or minimized, we are more likely to follow through. For example, a studio that has free parking, mat and towel service, or that's on your way home from work can significantly lower the threshold for getting there. This idea of reducing friction is backed by psychology research on habit formation, which shows that easier tasks are more likely to become habits over time .
2. Create a Pre-Class Routine
Having a pre-class routine can help your body and mind shift into “yoga mode” before you leave the house. For example, prepare your yoga bag the night before or set an alarm for when it’s time to leave. This will build an automatic process that signals to your brain that it’s time for yoga. Psychology research suggests that routines help cue the brain to expect a particular behavior, making it easier to follow through.
By integrating these small, consistent actions, you’ll reduce decision fatigue—the phenomenon where too many choices leads to exhaustion and subsequently, inaction. Pre-planning eliminates the question of whether you’ll go to class, because the decision has already been made.
3. Commit Publicly or Find a Yoga Buddy
Research has shown that social accountability is a powerful motivator when it comes to forming new habits. Whether it’s telling a friend or about your yoga goals or finding a yoga buddy to attend classes with you, social pressure keeps people on track. Studies show that people are more likely to stick to new routines when someone else is involved, as it creates an additional layer of commitment.
4. Leverage Financial Commitment
Psychological research suggests that when we financially invest in something, we’re more likely to follow through on it, a concept known as the “sunk cost fallacy.” Pre-paying for a yoga membership or class package can be a motivating factor as it gives you a sense of financial responsibility (Hint: Our Intro Offer allows you to explore 21 days of unlimited yoga for just $69).
Studies have shown that the more you invest in a behavior, the more effort you’ll exert to avoid wasting that investment. Makes sense right? Haven't you ever eaten something when you weren't hungry to avoid it going to waste?
5. Use Habit Stacking
Habit stacking involves pairing a new behavior with an already established habit. This is a powerful one! For example, if you have a routine of grabbing coffee after work, you can slot your yoga class before or after that routine. Behavioral psychology shows that by linking new habits to existing ones, you are more likely to perform it. The reason this works is that you’re not asking yourself to form an entirely new habit in isolation, but rather incorporating it into something you already do without motivation.
This method works particularly well when building habits that require consistency and follow a predictable schedule, like attending a class.
6. Prepare for Barriers
Identifying potential obstacles ahead of time and preparing for them is a key strategy in sustaining new habits. Psychology research shows that people who anticipate challenges are better equipped to handle them and stay committed to their goals. This concept is known as “implementation intentions". So if you hit construction on Donald Street on your way to Hot Flow, having a backup plan like an alternate yoga class can prevent you from breaking your routine entirely.
7. Reward Yourself
Positive reinforcement is a proven psychological technique for building and maintaining habits. Each time you attend a yoga class, reward yourself with something small that brings you joy, such as a post-yoga Pumpkin Spice Latte or a glass of Pinot Noir. Studies show that when behaviors are consistently followed by rewards, they are more likely to become habits. It's recommended to choose a reward that aligns with your long-term goals and enhances your overall well-being 🤫.
How will you integrate some of these methods to help you make coming to yoga part of your routine?
Sources:
Frontiers in Psychology. (2024). A study on the relationship between yoga exercise intervention and the comprehensive well-being of female college students. Frontiers in Psychology. https://www.frontiersin.org/articles/10.3389/fpsyg.2024.01234/full
Manheim, A. (2024). How to Build a Strong Foundation and Progress Your Practice. Yoga Anytime. https://www.yogaanytime.com/blog/build-commitment
Psychology Today. (2024). New research shows yoga reduces stress and improves well-being. Psychology Today. https://www.psychologytoday.com/us/articles/new-research-shows-yoga-reduces-stress-2024
Cerdá, A., Boned-Gómez, S., & Baena-Morales, S. (2023). Exploring the Mind-Body Connection: Yoga, Mindfulness, and Mental Well-Being in Adolescent Physical Education. MDPI. https://www.mdpi.com/educsci/articles/exploring-mind-body
