For a while now, I have been struggling with Impostor Syndrome (IS). My most significant setback occurred in my current job. I switched jobs just over a year ago to an industry with which I was not very familiar. A combination of many factors has led me to doubt myself repeatedly. Feeling if my entire career is a failure, struggling to get myself organized, causes me to overthink everything. Over-preparation and procrastination paint me as inefficient, and in a corporate setting, they don’t hesitate to let you go. The most challenging aspect of this syndrome is the negativity it breeds within oneself, potentially becoming a self-fulfilling prophecy. My doctor recommended gratitude exercises, with meditation being a common one I started to practice. In this post, I’ll guide you through five key steps you will find in almost every book or guide on how to start a habit for mediation.

Disclaimer: I am not a Psychology or therapeutist. The list below is from personal experience and this post is intended for educational and sharing purposes. Please if you have symptoms of depression or Impostor Syndrome seek a specialist.

1. Start Small: Begin with Short Sessions

One of the biggest obstacles to building a meditation habit is feeling that you have to commit to long sessions right from the start. This mindset can be intimidating, especially if you’re new to meditation or have just too many things on your mind. Starting with small, manageable sessions is a practical way to ease into the habit.

• Begin with 5-Minute Sessions: You don’t need to meditate for an hour to experience benefits. Starting with just 5 minutes a day can help you get used to the practice without feeling overwhelmed.
• Gradually Increase Time: Once you’ve completed various sessions of 5 minutes, you can gradually add more time—10 minutes, then 15, and so on—until you find a duration that works for you.
• Focus on Consistency Over Duration: A shorter, consistent practice is more beneficial than sporadic, longer sessions. The goal is to make meditation a part of your daily routine, like brushing your teeth.

Starting small sets you up for long-term success. Each session builds confidence and familiarity, making it easier to meditate for longer as your habit grows.

2. Choose a Regular Time and Place

Creating a habit requires routine. Having a specific time and place for meditation helps train your mind and body to expect and prepare for it, making it easier to build consistency.

• Set a Specific Time Each Day: Some people find mornings ideal for meditation because it sets a calm tone for the day. Others prefer evenings as a way to unwind. Choose a time that feels right for you, and try to stick with it daily. Or do both at first and then decide which time worked best.
• Create a Dedicated Meditation Space: If possible, set up a quiet, comfortable area where you can meditate each day. This could be a corner of your room, with a mat, cushion, or even a candle. Having a designated space can make meditation feel special and intentional.
• Establish Rituals to Begin and End: Little rituals, like lighting a candle or taking a few deep breaths, can signal the start and end of your practice. This cues your mind that it’s time for meditation, helping you enter a calm state more quickly.

With a set time and place, meditation becomes part of your daily rhythm, making it easier to return to each day.

3. Use Guided Meditations or Apps to Build Focus

Meditation can feel challenging at first, especially if you’re unsure of what to do. Guided meditations and apps can provide structure and guidance, helping you build confidence in your practice.

• Try Popular Meditation Apps: Apps like Headspace, Calm, and Insight Timer offer guided sessions for beginners and advanced meditators alike. I use guided meditations and Deep Relaxation classes from Yoga Studio. These apps can walk you through various techniques, from breathing exercises to body scans.
• Explore Different Styles of Meditation: Guided meditations allow you to try different styles, such as mindfulness, loving-kindness, or visualization. Exploring options can help you find a style that resonates with you, making meditation more enjoyable. Here a list of books that can help you start and guide with meditation:
  • The Miracle of Mindfulness, by Thich That Hans, 
  • The Zen Monkey and the Lotus Flower
  • Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday
• Set Realistic Goals: Many apps allow you to track your progress, set reminders, and even connect with a local community

Guided meditations act as a supportive tool, especially in the early stages. With time, you may feel ready to meditate on your own or even explore more advanced practices.

4. Embrace Consistency, Not Perfection

It’s common to feel distracted or restless during meditation, and some days may feel more challenging than others. Instead of aiming for perfection, focus on consistency. Embracing the ups and downs is a vital part of learning any practice. Remember, forgive yourself everything. Just come back the next day and try to do it better.

By focusing on showing up rather than on having “perfect” sessions, it will help you to built the habit and make it easier to sustain.

5. Reflect on the Benefits and Reinforce Your Motivation

Impostor syndrome is not easy. To get out of that state requires guide and personal development in a deep level. Meditation is one of the greatest forms of connecting to your inner self. With your God. Once you start, document how do you feel, how your thinking pattern starts to change. Always enjoy the process. you will not be a professional right out of colleague.

Remember to Revisit the “why” you are doing it. Whether it’s to reduce stress, improve focus, or foster self-awareness, reconnecting with your purpose can strengthen your commitment to meditation as a long-term practice.

Closing thoughts:

Creating a habit of meditation takes time, patience, and self-compassion. By starting small, choosing a regular time and place, using guided resources, embracing consistency over perfection, and reflecting on the benefits, you can make meditation a meaningful part of your daily life. Remember, there’s no “right” way to meditate—the most important thing is to show up with an open mind and let the practice evolve naturally.

Meditation is an investment in yourself. With each session, you’re not only cultivating a calm mind but creating a daily habit.