Next Cycle of Habit Lab 1st May

The next round of the Habit Lab begins on the 1st of May, and I’m committing to learning Spanish every day for 69 days.

Would you like to join me?
What would you like to commit to?

Over the coming days and weeks, I want to write about habit formation and change—sharing practical tips and reflections from what I learn through this process.

The 66-day commitment is inspired by research from University College London, led by Phillippa Lally and published in the European Journal of Social Psychology. The study found that habit formation can take anywhere from 18 to 254 days, with an average of around 66 days.

Last year, I undertook what I called a “nature streak.”

I set a clear intention to spend time in nature every day—whether that was walking in the mountains, swimming in the sea, sitting on a beach, or even just visiting a local park.

The intention was simple: to have some contact with nature every day.

Not because I believed I would do it forever, but because I wanted to build a relationship with it. To nourish it. To give it enough repetition that it would begin to take root in my life.

I now find myself returning to nature more often, not out of obligation, but because I value it more deeply. It has become more attractive than the inertia, the heaviness, the subtle resistances that used to pull me away from what I know matters.

This cycle, my intention is to build;d confidence speaking Spanish.

I know more Spanish than I allow myself to speak. There’s hesitation. A lack of confidence. An old identity that says, “I’m not someone who speaks another language.” And that’s really what this is about.

Not just learning Spanish, but shifting identity.

Becoming someone who speaks.
Who practices.
Who is willing to be imperfect.
Who is not held back by old patterns of avoidance or self-doubt.

I’ll be committing to at least 30 minutes a day, including conversation, and stepping beyond my comfort zone.

So this is my commitment for the next 66 days, beginning on the 1st of May.

And I invite you to join me.

Your commitment might be:

• stopping smoking
• changing your relationship with alcohol
• going to the gym
• moving your body every day
• dancing, reading, meditating

Whatever it is, the deeper question is the same:

Who do I want to become?

What is the identity I am stepping into?

Join me on the 1st of May.

Let’s see what shifts.