Stretch for the Soul

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The idea of becoming just 1% better every day has been quietly reshaping how I live. That’s the whole premise of Atomic Habits by James Clear. And that’s what I’ve been trying to live out ever since I finished reading the book. Not in big, dramatic moves, but in small, quiet shifts that add up to something meaningful.


One thing that truly stuck with me from the book is the importance of tapping into existing habits. That was a lightbulb moment. Instead of building a brand-new routine from scratch, I just had to attach a new habit to an old one. Like adding a note to an already familiar melody. This strategy has helped me far more than sheer discipline ever did.

I’ve added a few habits that feel almost second nature now. Every night, after my usual bathroom trip before bed, I brush my teeth and put skincare on my face, just to mark the end of my day with care. I also read at least one chapter of a book daily, either around 4 p.m. in balcony or right before bed. Whenever I’m cooking or exercising or simply walking in the park, I listen to an insightful podcast. It’s simple, yet soul-nourishing.

Recently, I added something new to my mornings. Right after I wake up, while I’m still half in a dream and haven’t even left the bed, I stretch my body with a few gentle yoga poses. It's my way to remind my body that I’m grateful it carried me through another night. And instead of counting each stretch from one to ten, I hum silently in my heart the song Doa Bapa Kami by Pdt. Juswantori Ichwan. Here’s the link if you’re curious.

It’s such a sacred start to the day. It doesn’t just wake up my body, but also awakens my soul. This little ritual was inspired by Pastor Alvi Rajagukguk’s sermon last Sunday at JPCC Alam Sutera. He shared how just 12 minutes of daily praise can statistically improve one’s life. Not just spiritually, but emotionally and mentally too. There’s research to back it up.

What moved me the most, though, was when he shared about his mom. Despite battling cancer for over a decade, she never once skipped her morning praise. When she passed, the cancer was still there, but it no longer mattered. Because praise isn't a transaction. It’s a connection. The goal isn't a miracle, it’s the encounter with the Divine.

So that’s the real habit I’m forming. To begin each day in sacred stillness. To meet God between stretches and songs. To make room in the mundane for the miraculous.

If you're in a season of searching or shifting, maybe start small. One stretch. One song. One habit tied to something you already do. And see where it takes you. Who knows? That 1% might just change everything.

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