Rowan Spazzoli

Strategist. Lecturer. Consultant

Tie the habit to the addiction

The process of building habits fascinates me, which may be because I struggle to form good habits and break bad ones. I even got a book on the topic, The Power of Habit by Charles Duhigg, which I would highly recommend.

I’ve also written about things that help me form habits. These include announcing your goals so that social pressure can influence you and committing to pay an amount if you fail to implement a habit.

Recently though, I’ve found another useful way to maintain a habit. And that is to tie a habit to an addiction.

This came about from my love of a certain smoothie store at the Waterfront food market. The smoothies are quite expensive, so I’ve been trying to ease up on buying them. However, I realized that I could use this addiction to my advantage. I’ve decided that I’m allowed to have one on any day, as long as I have completed 2 hours of thesis work before hand.

The obstacle to getting my smoothie isn’t massive (I considered making it 4 or 6 hours of work). Instead, it’s just the right amount of time for me to setup my work for the day and get some momentum. But not too much for me to completely stop my addiction.

So if you’re looking to start a new habit, look at something you’re hooked on. And tie your goals into that.

Use your addiction to your advantage.


Image was taken at the waterfront in October 🙂

Blog: 348/365. Click here to read about my #365of25 journey
Song of the day:Tie me down - Gryffin with Elley Duhe

P.s. I know I’ve been a bit slow on the blogs. But I’m still determined to get them done by the end of the year 🙂 

The Follow Through

Over the past few days I’ve hit a bit a slow patch with work. Nothing too serious, but it feels like I’m wading through thick mud. So I took some time off this afternoon to walk to the promenade and reflect.

On my walk I realized that one of my key weaknesses was starting to show again. And that weakness is my inability to follow through. I’ll start projects that really excite me, and pursue them with a great energy. But I get distracted when the project has been going on for too long or if something new comes along. 

I know this is an inherent part of my personality. It’s a trait that I’ve been aware of for quite a long time. And I know that something like this doesn’t change overnight. But I’d like to focus and follow through on my three existing projects.

The three projects are:

  1. My masters dissertation (yes, I know this has been dragging on)
  2. The Matter Innovation report
  3. The #365of25 project

In an ideal world, I’d like to have these done by the 7th of December, before the summer holiday season begins. This would give me two weeks to get through as much as possible. However, I know these things take longer than I expect and that putting myself under pressure isn’t the best way to be effective.

So I’m setting myself a deadline for the projects of the 14th of December. Before the christmas parties and before the holidays are in full swing.

I’ve had a phenomenal year. And it’s time to end it off in style.


Image is from my prom walk this afternoon 🙂

Blog: 347/365. Click here to read about my #365of25 journey
Song of the day: Lady Zamar - My baby

Friday Shoutout: Mo Malele

“My brilliance is best unfiltered, so take me as I am or don’t take me at all”

– Mo Malele

Today’s Friday shoutout goes to Mo Malele, one of the main people that motivated me to pursue my own path. Mo is one of the most exhilarating, creative and inspiring people I have ever had the fortune of interacting with. During our post grad accounting degree she made the leap to follow her dream, which catalyzed me into doing the same.

Side note: the motto used in our accounting degree by the lecturers was “#StayWithTheHerd”…. this didn’t sit well with Mo and Me. So our motto became #DeviateFromTheHerd

Mo has just started a blog for her writing and other creative pursuits. She also performs spoken word poetry and is soon to record an album. Oh, and she’s a Director Of Marketing And Business Development at BSK Marketing and was previously at P&G. 

You can follow her blog here  or at the address below:

https://momalele.wordpress.com/

And here is a video of her performing some of her spoken word:


Thank you for helping me find my own path Mo, for being so wonderful, and for taking the leap to #deviatefromtheheard


Image is of Mo and me on Jammie Plaza in 2016, after we decided to #deviatefromtheherd

Blog: 346/365. Click here to read about my #365of25 journey
Song of the day: Muse - Algorithm

Taming the Boggart

Have you ever had a fear or anxiety that can’t be explained? Something that materializes out of nowhere. It’s a dark shadow, and seems to adapt itself in to whatever might scare you the most. And it washes over you with a flood of anxiety at the least ideal moment.

These are the types of anxieties that other people would find weird. For example, I get really anxious when going shopping for clothes. I don’t know where this comes from. But I know that if I have to buy myself clothes I put it off for months, and then go into a mall with a very specific intention… to get one item and one item only

I chatted to my therapist this week about it and we came up with a great analogy for it. We called this fear “The Boggart” (from Harry Potter for those among you who are uncultured).

boggart is an amortal shape-shifting non-being that takes on the form of the viewer’s worst fear. Because of their shape-shifting ability, no one knows what a boggart looks like when it is alone, as it instantly changes into one’s worst fears when one first sees it

– from http://harrypotter.wikia.com/wiki/Boggart

The fear or anxiety that we have in these situations might have no distinguishable source, or is as a result of a long forgotten memory. So it takes the shape of whatever might scare you most. Essentially, your own boggart.

And the best way to deal with a boggart?

  1. Have someone else around to try and confuse it– this would involve speaking to a friend or therapist about it
  2. Use the “ridikulous” charm – this requires firm concentration and turning the fear into an object of fun.

So when you’re next faced with your own personal boggart, don’t let it defeat you. Instead, bring someone in and highlight the ridiculousness of the fear. And pretty soon you’ll be able to water it down and wash it away.


Image was taken on the last day of packing up my old apartment

Blog: 345/365. Click here to read about my #365of25 journey
Song of the day: Ehrling - I feel good

The Special Day

“What are you going to be doing on your special day?”

This came up a few times today. Friends and family asking what exciting things I had planned for my birthday. 

And to be honest, I hadn’t thought about it all that much. I’ve planned a dinner at the end of the week, but for my actual birthday I wasn’t too concerned with doing anything different.

“I hope you’re not going to be working”

Another common message I got today. That I should not subject myself to anything that I didn’t want to do.

But what I wanted to do today was pretty much what I do every Tuesday. It went something like this:

  • A morning coffee and some music
  • A phone call with my mom
  • Weekly therapist session
  • Some general admin (dropping off a box of donations, getting car things done)
  • Some thesis work
  • An interview with someone for my consulting project
  • Lunch at the waterfront (with friends)
  • A little bit more research and work
  • A sneaky visit to my uncle for tea
  • Spending time with close friends and having a few drinks
  • Writing my blog and listening to my favourite music

And as I started writing this blog I realised something. 

That this was a special day. And it was also a normal day.

I realised that I’ve gotten to a point where every day is special. That I’m doing exactly what I want. And that I wouldn’t want to do anything different.

My work is part of the joy. My flexibility allows me space and time with friends. And the things I do every day light me up.

And so for my “special day” today I did exactly what I do every day.

And it was wonderful


Image was taken from my uncles apartment 🙂

Blog: 344/365. Click here to read about my #365of25 journey
Song of the day: Leventina ft Syntheticsax - Here workin' (Dinka Remix)

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Birthday Eve

The evening before my birthday has always been special. It’s my dad’s birthday, meaning that it was a two day celebration in the family. It’s guy fawkes day, which meant that, just like new years eve, my birthday is ushered in with fireworks. And it’s a day of reflection about the year that has passed.

It seems to have crept up a bit quicker this year… but I’ve been able to experience all of those things today. I had a video call with family for my dad’s birthday, lit a very big sparkler out the window of our apartment and now I have time for a brief reflection.

This year has been one of phenomenal growth for me. My life is so different since it was 365 days ago. I feel freer, happier and more willing to take on the world.

Part of that was because of the goals I set myself… the biggest one being the blog. I used to be scared about sharing my thoughts and ideas, both out of shyness and fear of criticism. But writing every day has helped quell that fear and has made writing easier for me. I may not have gotten to the 365 posts yet, but I’ll do so in a few days time. 

The blog has also been a great way to connect with people. I have 30 subscribers and an average of 40 views per post. My family and friends are able to share in my learning and growth. And some of the posts go beyond this to a wider audience.

There have been some speed bumps this year too. Moving apartments, being robbed, friendship problems, family problems, car accidents and massive thesis problems.

But at the same time there have been some things that have been so important. Getting proper mental health treatment, taking on (and finishing) two major consulting projects, lecturing, going to Portugal, finding a new workspace and making some incredible new friendships.

Being 25 has been great. I’m proud of what I have achieved and learnt.

And there’s going to be a lot more in the year to come


Image is of a rainbow this afternoon, as seen from our flat

Blog: 343/365. Click here to read about my #365of25 journey
Song of the day: Hozier - Someone New

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It’s within you

I’ve always struggled with letting go of things. I cried for a few days when leaving my university residence in 2012. I was really upset when my mom sold her car. And throwing away things that hold memories is always really difficult for me.

Today I tried to alter this experience, with some advice from my therapist. Instead of attaching memories to items (“cathecting” in her words), I tried to keep in mind that all these memories are within me.

And so is all the knowledge. And all the feelings. 

It made packing up my old apartment so much easier. I was able to let go of so much, and was happy to do so 

One big achievement was throwing away all my university notes. Although they were useful at the time, they serve no purpose now. And most of them were printed by the departments. So I filled up two massive bin bags and took it all for recycling.

I know from experience that nostalgia can be really heavy sometimes. And scary too. But it helps to remember that all of these memories are carried inside us. So it’s okay to let the physical things go.


Image is the view of all my notes inside the paper recycling bin. The bin was empty before I started offloading my stuff

Blog: 342/365. Click here to read about my #365of25 journey
Song of the day: There you are - Pogo

Building our own barriers

I’ve spoken before on the blog about how we can be our own worst enemies, with two sides (or “wolves”) within ourselves competing with one another. And I’ve followed this up with a blog on how we should support both sides here, the ambitious side and the scared/broken side.

When discussing these, I’ve highlighted how the “bad” side has the potential to impact our goals and dreams. How it causes procrastination, laziness, sadness and frustration.

But it’s not just this side that can have a negative impact on us.

The ambitious side, the hardworking side, can also be very detrimental. It can set goals that are not viable. It can lock us in to a series of to-do lists that don’t allow us space to breathe.

We build obstacles for ourselves and get frustrated when we can’t overcome them. Even if they were unreasonable in the first place.

I think that’s the point that I’ve reached with this blog. I have 24 posts left to go, with only about a week left. And I’m starting to feel like I’ve failed. This results in me trying to push myself way over my normal limit. I keep promising myself 3 or 4 posts a day but get to the end of each day without completing any.

So again, as I have said before, I need to learn to be gentle with myself. There are 341 blog posts that have been written. And even if I don’t finish on the 6th of November, I will make it to 365.

And I’m going to be damn proud of myself.


Image is from the Cape Town City game this weekend

Blog: 341/365. Click here to read about my #365of25 journey
Song of the day:Seven Lions feat Fiora - Dreamin