I Fit Five Practices into My Everyday Life Without Feeling Like a Slave to a Habit Tracker

​

Over the last 20 years, I’ve experimented with numerous practices and life strategies I came across while studying self-improvement and Buddhist-influenced spiritual growth. Some of these included yoga, Pilates, transcendental meditation, kriya yoga, fasting, insight journaling, and non-violent communication.

While some practices were dropped after I determined they no longer served me, others were refined or incorporated into the final five. They're straightforward and can be applied to many facets of our lives regardless of our faith background.

​You can read about that book here.​

What are the five practices?

1. Spending time in solitude
2. Adopting simplicity
3. Engaging in kindness
4. Cultivating self-expression
5. Respecting the body

Here’s how I’m incorporating the practices into my everyday life without feeling stressed out or carrying around a habit tracker.

Practice #1: Spending time in solitude

A daily practice of solitude doesn't necessarily mean establishing a formal meditation practice, though I recommend it. When I first started, I worried I needed to buy incense or a tiny Buddha statue or set up an altar. I later realized these items, while completely harmless, can be intimidating to some people, and they're not required.

Instead, my daily solitude practice involves time alone without distractions—a period of reflection and commitment. Here are some forms of solitude I've found valuable:

Some forms of my solitude practice each day are as follows:

• Journaling. Writing in my daily journal after sitting in solitude has become a valuable practice, providing me with a personal historical record of my journey.
• Gratitude. Thinking about and sitting with all I'm grateful for in my life has become one of my favorite ways to sit in solitude.
• Walking. Taking long walks in nature or anywhere free of distractions, except for background noise, allows me to be with my thoughts and frees up portions of my brain for creative thinking—though I had to learn to leave my earbuds at home.

I also sometimes practice solitude in the evening… though my experience with after-dinner or just-before bed-sitting is traditionally known as falling asleep! If you have insomnia, try meditating or practicing solitude in bed… it works every time.

Practice #2: Adopting simplicity

Unlike my first practice of sitting in solitude—which is straightforward and contained—I believe that embracing simplicity is far-reaching and transformative across many areas of life. This practice touches everything, creating ripple effects I never anticipated when I first began.

Practicing simplicity has a positive impact on other areas of my life, including communication, wardrobe, and finances.

Simplicity in communication

Some characteristics of simple communication work toward developing:

• I listen to others with my full attention (still, I’m a guy, so…). 🙄
• I speak only after choosing an appropriate response.
• I say exactly what I mean.
• Depending on the context, I refrain from using profanity unless it genuinely represents who I am or helps establish my point.

I should mention that I’m a work in progress in all of these and still have my moments when I fail spectacularly. 🙄

Simplicity in wardrobe

"You can remove a significant amount of stress from your life simply by reducing the number of items in your closet," writes Courtney Carver of BeMoreWithLess.com, and I've found this to be profoundly true.

Choosing what to wear each day used to be a source of stress for me. Now, it's a simple process. Each day’s clothing choices are simple: a black cotton or bamboo fiber V-neck short-sleeved pullover, denim pants (usually black or gray), and slip-on black or gray shoes.

I implemented Carver's Project 333 approach to significantly reduce the number of items in my closet significantly, and the results were remarkable—not just in saved time, but also in reduced mental energy.

I eventually adapted the practice of wearing primarily black and gray clothing. With this approach of owning only solid color items of related hues, I'm in good company—President Barack Obama, Steve Jobs, and Tim Cook.

Simplicity in money

My relationship with money has been complicated for as long as I can remember. The ease with which I could go online and purchase anything at any time only compounded this complexity.

I would pre-order coffee, order Thai food for delivery via my smartphone, and pay my bills online. While digital currency made my transactions seamless and less resource-intensive, it hadn't entirely simplified money management altogether.

I'd swipe my debit card until it was no longer accepted (I think most of us have been there at least once -- if you haven't, don't tell me 🙉), rarely taking the time to check my account balance.

In recent years, I've made peace with money, mainly by committing to spend only on essentials. For larger, more expensive purchases, I implement a waiting period of one to two weeks before making the purchase.

The commitment to a specified wait time has significantly reduced my impulse buying. It's still a work in progress—buying digital books on Amazon and Apple Books remains far too easy for me.

Practice #3: Engaging in Kindness

I've found it's easy to practice kindness every day. The following approaches help me practice kindness wherever I am.

• I spend time in solitude. As I discussed in Practice #1, solitude is a means by which I connect with my Buddha nature. Doing so heightens my sensitivity and predisposition to feeling compassion, which is the seed of kindness.
• When I see someone in need, I resist the urge to turn away. It isn't always possible to physically or financially help all those I see in need. There are too many out there, and I am only one person. But instead of turning away, I do what I can, even if it's limited to offering the homeless person at the corner a smile.
• I prepare to show kindness as often as possible. Some people are troubled at the sight of raw need and never act on their inward impulses. I've learned that a bit of preparation can go a long way. For example, I keep some paper currency in my car in a secure but readily accessible place to offer the person at the corner a reprieve from their plight, whatever it might be. I sometimes challenge myself to give them the largest bill I have on hand.
• I let go of judgment or condemnation. It doesn't matter if my donation goes to cigarettes or alcohol. I'm not responsible for judging a potential outcome at the expense of not being kind. I give anyway, knowing that I've done what I could. Besides, it's good karma.

Practice #4: Cultivating self-expression

In truth, I was already engaged in this practice in many ways before I consciously named it. Above, I stated that self-expression can take many forms, including modes of dress, tattoos, hairstyles, colors, accessories, piercings, and relationship partners.

The unique attributes of my personality, which comprise my overall identity, have been incorporated into my practice.

Here are some parameters for how I engage in a daily practice of self-expression:

1. I give myself permission. Many religious traditions instruct followers to refrain from drawing attention to oneself. It's seen as self-serving and detracting from the deity's role. That works against our positive human development and should be discarded. However, to engage in this practice, I had to permit myself to be who I am and express my identity in as many healthy ways as I saw appropriate.

2. I take a periodic personal inventory. I take stock of how I’ve already expressed my personality. As a starting point, I examine my current practices to determine if any changes are needed or if I should adopt new ones.

3. I 'KonMari' the Hell out of whatever I find. Marie Kondo is a Japanese author of several books that encourage us to examine each of our possessions and ask whether they bring us joy. KonMari is a term for the process of sifting through how I currently engage in self-expression. I ask myself whether or not this form of self-expression suits me and brings me joy, enjoyment, or satisfaction. If it does, I keep it. If it doesn't, it's "Hasta la vista, baby!"

4. I solicit feedback from others. When I am brave enough, I ask my besties about what they perceive my various forms of self-expression to be. They sometimes mention facets of my self-expression that I am unaware of, which helps me move forward or change my perception of one that others might find off-putting.

5. I commit to being me. I am unabashedly proud of my modes of self-expression; they are, for the most part, what sets me apart from the rest of the human beings on the planet. I go forth to do good as only I can.

Practice #5: Respecting the body

I have three areas of my daily life where I apply this practice: nutrition, fitness, and personal care.

Nutrition

We all know that shopping the perimeter of a grocery store is a healthy habit, and only choosing listed items from the interior of the store is the first step toward better overall nutrition. Grocery stores are mainly laid out in this typical arrangement, and I take advantage of it.

Here are a few ways I incorporate this practice into my day:

• I increased my daily consumption of low-carb veggies. I love broccoli, asparagus, bell peppers, and green beans.
• I became vigilant about hidden sugars. Fruits, bread, grains, and legumes are high in carbohydrates, and though I still consume them, I do so in moderation.
• I increased my water intake. I try to drink my weight in ounces of cold water. Yes, I pee a lot, but who cares?
• I increased my consumption of good fats. Avocados, nuts, cheese, fatty fish and meats, and full-fat dairy like whipping cream and half-and-half are my choices for healthy fats.

Fitness

• I decided what type of movement was enjoyable. I hate running, so I don't. I don't mind walking. When I engage in exercise that satisfies me, I do it more frequently and for a more extended period.
• I started with a minimal commitment I could keep. I share my Labradoodle with my former partner, and we walk an average of six miles a day. On other days, I still walk every other day. I used to go to the gym until my hand arthritis made it impossible to lift.
• I found an exercise partner. Exercising is always more enjoyable with a partner; having an exercise partner is also a great way to provide accountability and gain a source of mutual support in tough times.
• I pay attention to my sitting posture. We are a population of slouchers. I use the front half of my chair seat when I sit. This encourages my spine to rest in a neutral, more erect position. I also use this position when I sit in zazen (see Practice #1).

Personal Care

• I bathe daily. Unless you don't have access to a bath or shower, I recommend bathing daily. Your skin's microflora maintains a delicate balance, and daily hygiene helps prevent one strain from overgrowing and causing infection when micro-abrasions and cracks occur. This is especially vital for seniors.
• Dental hygiene is a must. During the day, we drink water, consume food, and use mouthwash, and these mechanical routines can aid in a cleaner oral cavity. Still, I brush my teeth at least twice a day at a minimum.
• I think good thoughts (most of the time). This helps me stay faithful to my exercise program and has a positive impact on my mood. As the Buddha said, "You are what you think; you become your thoughts."
• I get enough sleep. The adage, I'll sleep when I'm dead, might be humorous and meme-worthy, but it won't aid you in living a longer life. I do what I can to get as much quality sleep as possible, and my body thanks me.

This is how I fit these practices into my everyday life. I no longer even think about them much. Over time, they've become how I live.

Because I initially chose to incorporate these positive practices into my daily life, I now experience a happier and more contented life.

What practices do you incorporate into your daily life that positively impact you and others? I'd love to hear from you in the comments, or if you're reading this in an email, please hit reply and let me know.

Baz 🙏🏼

• ​Website​
• ​Bluesky​
• ​Threads​