introduction
Have you ever said to yourself, “I’m going to be consistent this time!” then a few weeks later you find yourself doing everything the way you used to? You are not alone; studies show that most people believe they can change their behaviour due to sheer willpower without taking into account the systems that are needed to implement those changes, thereby failing.
Habits account for almost 50% of daily living, from how we begin our day, to managing our work, health, and relationships. To build good habits, we need to learn how our brains function, and once we have that understanding, we will be able to apply it successfully.
This article provides three main principles: start small and specific; design your environment for success; continue to be motivated and have affirmations about your identity-based behaviour.
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- Start Small and Be Specific
Why Smaller Habits Are More Effective Than Large Ambitions
Many people fail to create good habits because they set high expectations too quickly. Goals such as, “Magnify Physical Activity”, or, “Get up at 5am” sound inspiring but often aren’t dynamically created when you actually try to stick with the New Plan.
Research demonstrates that small actions that can be repeated over time allow humans to build new routines in a more effective manner. Based on studies from Stanford University, habits will become formed much more easily if the amount of effort required to create the new behavior is very low and extremely clear.
E.g. Of Starting Small
- Rather than “Read More” start with reading 1 page of a book per day.
- Rather than “Eat Healthier” start by adding 1 serving of fruit to your breakfast.
- Rather than “Meditate Every Day” begin by taking just 1 minute to focus on your breathing.
Creating these small habits helps you create momentum and ultimately, your repetition’s of the same habit become second nature once they’re done consistently.
How It Differs From Conventional Goal-Based Strategies
Conventional goal setting is based on tangible measurable results; ie. how much weight you’ve lost, how many dollars you’ve made, and how many hours you’ve worked. The New Plan is based on developing a system which MAINTAINS YOUR ENERGY LEVEL regardless of the level of motivation there currently is to achieve your Goals.
Key Learning: Smaller habits provide great outcomes than larger/smaller ambitions due to building action interest/consistency due to lower levels of adversity/negative thought processes associated with maintaining them.
2.Create Your Environment to Encourage Good Habits
Your Environment Is More Powerful Than Willpower
When you fail to maintain a habit, most people assume the reason is lack of motivation. However, studies in applied behavioral science suggest that we react more strongly to our environment than to internal motivators alone.
If your environment tends to promote distractions, unhealthy eating, or an inclination towards procrastination, then your ability to build new habits will suffer considerably.
There Are Many Things You Can Do to Change Your Environment
To encourage positive habits, utilize your surroundings to make positive habits easier to execute and negative habits harder to execute.
Create Distinct Visual Cues
Set a book on your desk to encourage reading more often.
Display your workout clothes so that when you see them, you’ll remember to create an excuse to exercise.
To Create Friction
Have ready-to-eat healthy meals pre-prepped and readily available in your refrigerator.
Make it easy to access the equipment you need to accomplish your positive habits.
Create Friction
Remove social media applications from all devices.
Store junk food out of easy reach.
These modifications will help encourage you to maintain your desired behavior without having to constantly exert yourself to maintain self-control.
Why This Approach Is Different Than One Based On Motivation Alone
Our levels of motivation tend to fluctuate. There will be days where you feel highly motivated; there will be days when you feel no motivation at all. You may be able to use motivational techniques regardless of your level of motivation. Rather than asking, “How can I continue to be motivated?”, you should be asking, “How do I make it easier for myself to make the right choice?”
3. Reinforce Your Habits With An Identity And Motivation
Motivation Is The Spark; Your Identity Is The Fuel
Motivation is essential for you to have, but the problem is that it can be unreliable if you do not couple it with your identity. Your ability to create lasting habits is based on the alignment of your actions with your perception of yourself.
So, rather than say:
- “I want to exercise regularly,”
Say: “I am an athlete.” - “I want to write more,”
- Say: “I am a writer.”
For every single habit you develop, you are casting a vote towards becoming the person you want to be.
How To Maintain Your Motivation Over A Long Period Of Time
Motivation can dwindle when progress is not significantly noticeable. Here’s how to maintain your habits:
- Use a visual way to track your progress: calendars, habit trackers, applications.
- Celebrate your little accomplishments: if you do it consistently, that is what’s important.
- Create a connection between your habits and meaning: remind yourself of the purpose of performing your habit.
According to self-determination theory, one of the key reasons habits last for a longer duration is that habits support a person’s sense of autonomy, competence, and purpose. Therefore, if a habit is perceived as chosen, achievable, and purposeful, then it will help to sustain motivation.
How This Is Different From Reward-Based Systems
A number of habit systems are based on an external reward system. Even though an external reward can motivate someone to create a habit in the beginning, identity-based habits are created and developed as a result of your internal motivation through the performance of the habit as it is in accordance with your identity and who you are as opposed to performing a habit just to obtain an external reward.
The main point is that long-term habits will be established and maintained by your identity forming the basis of your habit, as opposed to being established on an external reward.
calculation
Establishing better habits does not involve an overabundance of will power to create an extraordinary change. Instead, they can be developed by working with the natural tendencies of people rather than working against them. In summary, long-term habits can be developed by starting with small, clearly defined actions; creating environments that will help satisfy these actions; and using motivation and identity to reinforce habits.
So what’s your next step?
- Pick out one small habit and make it so small you can virtually do it without effort.
- Remove any impediments or friction to your new habit by improving your environment.
- Try to associate this new habit with who you are becoming.
The call to action
on systems and not shortcuts will lay the groundwork for future personal improvement; start today by selecting one small habit, being accountable to yourself and your commitment, and build upon your motivation through incremental success rather than solely relying on external factors.