You can listen to this article, narrated by our Amy, or read on below.

1. Meditate with intent: define your personal why

Understanding and reminding yourself of the specific reason you want to make meditation a habit is crucial for consistency. It might not be enough to simply say, "I want to meditate to be happier." While true, this can be too vague to keep you motivated. Instead, pinpoint what exactly you want to achieve through meditation that will contribute to your happiness.

For example, at some point, I identified my goal as reducing work-related stress and anxiety. This specific intention helped me maintain consistency in my practice. Every time I would meditate, I started and ended my session by reminding myself of this goal. This practice of recalling your 'why' at the beginning and end of each meditation session helps to reinforce your commitment and focus.

Thankfully, Daily 10 incorporates this element into the daily meditations, making it easier for you to stay aligned with your purpose. As long as you are clear about your 'why', Daily 10 can guide you in keeping it at the forefront of your practice.

The key to maintaining a consistent meditation practice often lies in strategically scheduling it into your daily routine. I've found my most consistent stretches of meditation when I've consciously allocated specific times for it within my daily activities.

At certain times, integrating meditation into my bedtime routine proved effective. I would complete all my pre-sleep rituals and then dedicate time to meditate right before going to bed. This helped me unwind and prepare for a restful sleep. On other occasions, I found consistency by meditating during regular parts of my day, such as during morning or evening dog walks. This integration into an existing routine made the practice feel more natural and less like an added task.

To find what works best for you, consider various options. Tying your meditation to an already established habit can significantly enhance the likelihood of adherence. For instance, meditating for 10 minutes after brushing your teeth at night can anchor this new practice to a well-ingrained routine. Or, you might wake up 10 minutes earlier to meditate, creating a calm start to your day. Alternatively, a meditation session during your lunch break can offer a midday reset. Or, perhaps meditating right before you leave the office can help transition from work to personal time.

The most important aspect is to be specific in your scheduling and try to stick to it. However, be open to flexibility. If you find a particular time isn't working for you, don't hesitate to adjust. It’s about finding the perfect slot in your routine that resonates with your lifestyle. Remember, the goal is to make meditation a natural and integral part of your daily life, tailored to your personal rhythms and routines.

One of the most effective strategies I've embraced to maintain consistency in my meditation practice is setting personal challenges. Just like 'homework' assignments following a training session, these challenges can significantly enhance your sense of progression and provide a rewarding sense of achievement upon completion.

For instance, I've taken up challenges like "Accumulate 50 hours of meditation focused on love and compassion" or "Meditate daily for 10 minutes this week, concentrating on breath awareness." These specific, goal-oriented tasks have not only given me a clear target to aim for but have also injected a sense of purpose and accomplishment into my practice.

When considering a challenge for yourself, think about what feels both realistic and slightly stretching. You might opt for something like meditating for 10 minutes a day for 30 consecutive days. This kind of challenge is straightforward but still requires commitment and can be incredibly rewarding. Alternatively, if you're looking for something more flexible, consider setting a challenge like meditating every weekday for the next six weeks. This type of challenge allows for some flexibility while still encouraging regular practice.

It's important to choose a challenge that aligns with your lifestyle and personal goals. Whether it's a daily commitment or a cumulative hour-target, what matters most is that it resonates with you and fosters a deeper engagement with your meditation practice. These challenges are not just about ticking off a task; they are about deepening your connection with the practice and yourself.

While there are numerous tips and methods available online for building new habits, especially around meditation, the strategies I've shared are the ones that have personally helped me the most. Remember, any meditation, whether it feels successful or not, is better than no meditation at all. Even dedicating just 10 minutes of your day to this practice makes a difference. Considering we have about 960 waking minutes each day (assuming 8 hours of sleep), committing 1% of your day to meditation is a small but impactful choice for your long-term well-being.



To bring all these strategies together and personalise your meditation journey, here’s a simple exercise. Copy the following madlib to a text editor – be it Notes, your email, or a notepad – and fill in the blanks:

"Meditation will help me [insert specific benefit you're seeking]. I will set myself a challenge to meditate [how often] for [how much time] for the next [number of days/weeks]. On a meditation day, I will meditate [specify the time of day]."

Here’s an example:

"Meditation will help me manage my work stress. I will set myself a challenge to meditate every working day for 10 minutes a day for the next six weeks. On a meditation day, I will meditate after brushing my teeth in the evening."

This exercise is a practical tool to help you define and visualise your meditation goals. By doing it, you take the first step in transforming these strategies into tangible, actionable plans. Remember, the key to building a consistent meditation habit is to start simple and stay committed. You've got this!

As we conclude, it's important to remember that the path to consistent meditation is as unique as you are. There will be days when you might miss a session, and that's perfectly okay. The journey towards mindfulness is not about perfection; it's about progression and self-compassion.



If you happen to miss a day, take a moment to gently remind yourself of your reasons for meditating. Commit to returning to your practice the following day, and move forward with a sense of happiness and accomplishment that you remembered and acknowledged your journey. This mindful approach to meditation reinforces the habit without adding unnecessary stress.

Happy meditating, everyone!