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What to Do When You Want to Build Better Habits (But Can’t Get Started)

What to Do When You Want to Build Better Habits (But Can’t Get Started)

It was 1978.

In the years that would follow, Dean Hovey would meet with Steve Jobs and design the first mouse for Apple Computer. But today, he was a junior at Stanford University, majoring in Product Design, and he was sitting in drawing class.

His professor, Jan Molenkamp, asked if Dean could draw the roof of Stanford’s famous Hoover Tower from memory. “Without looking, can you draw Hoover Tower’s roof? Can you recall its shape, color, and texture?”

Hovey was surprised. He wasn’t sure what to draw. Years later, he would write…

For the past three years, I had been a student at the University and ridden my bicycle or walked by Hoover Tower hundreds of times. Yet I couldn’t confidently state the roof’s shape or its color, or composition. While I’d seen it a hundred times — I really hadn’t. (Source)

Even though Hoover Tower was part of Dean’s daily life, he wasn’t really aware of it.

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I find that our habits often work the same way. We fall into certain patterns and routines — sometimes good, sometimes bad — without really being aware of the factors that are driving our choices and actions.

More importantly, just as Dean Hovey couldn’t draw the tower without first being aware of it, you and I can’t master our habits without first being aware of the decisions and actions we are taking on a daily basis. Awareness is the first and most critical piece for building good habits and breaking bad ones. Without awareness, even the most intelligent and talented people can struggle to make the right decisions on a consistent basis.

This may have you wondering…

What can you do to raise your levels of awareness? How can you change your bad habits if you’re not aware of them in the first place?

Again, I don’t claim to have all the answers, but here is one tactic that has worked for me…

For Better Habits, Measure Something

What gets measured, gets managed.
—Peter Drucker

If you’re serious about making change, then you can’t sit around and hope to magically become aware of the important things. Instead, you need to make an active effort to measure and track what you’re doing and how you’re doing it.

This is much simpler than you might think and it’s also one of the best ways to kickstart new behaviors. Here are a few examples…

Exercise — I have a good streak going with weightlifting right now. I’ve trained at least once per week for over a year (which includes travel to IstanbulMoscowItalySouth Carolina, Portland, and a handful of other places). And for the last four months in particular, I have been in the gym at least 3 times per week.

It all started when I began tracking my pushup workouts. That simple action prompted me to track the rest of my training with a more watchful eye. It sounds so simple, but writing down how many days I was training each week helped me get my butt in the gym more consistently. (And along the way, I doubled the amount of pushups I could do.)

Further reading: 6 Truths About Exercise That Nobody Wants to Believe

Writing — Before November 2012, I thought that I was writing consistently, but I wasn’t. Eventually, I decided to measure my writing output and realized that I was unpredictable and erratic. I wrote when I felt motivated or inspired, which turned out to be about once every three weeks.

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After becoming aware of how inconsistent I was, I decided to set up a Monday and Thursday publishing schedule. It’s been 10 months now and I haven’t missed a week. (You can look back in the archives and see every article I’ve written.) My Monday and Thursday posts might look like an old habit now, but the only reason I started writing on this schedule is because I measured my output and discovered my inconsistency.

Further reading: The Difference Between Professionals and Amateurs and What is Your Average Speed?

Money and Business — According to many historians, John Rockefeller was the richest man in the history of the world. Recently, I read about his life and learned that Rockefeller was known for tracking every single penny across his massive empire. After reading about Rockefeller’s strategies, I was inspired to track my own finances even more closely.

What happened? I quickly became more aware of my finances and discovered a handful of places where I could cut costs and increase earnings. Furthermore, my increased tracking and measurement has helped me learn about things like tax efficiency and asset allocation, which I had previously thought very little about.

Notice that in each example above, I didn’t start by worrying about all the improvements I needed to make. I simply started by becoming more aware of my behavior. I tracked and measured. And by paying attention to what I was doing and how I was spending my time, ideas for improving my habits naturally presented themselves.

Your Challenge

It is all about paying attention.
—Dean Hovey

Nothing happens before awareness. If you aren’t aware of your decisions, then you can’t do anything to improve them — no matter how smart you are.

With that in mind, I’d like to challenge you to measure something in your life for the next week.

Pick something that is important to you and make an effort to be more aware of the things that drive your decisions and actions. Don’t worry about changing your whole life. Don’t judge yourself for not being as good as you want to be. Just pick one thing that’s important to you and measure it. Take stock of it. Be aware of it.

Your awareness and your habits go hand-in-hand. The simple act of noticing what you do is the first step for improving how you do it. If you recognize how you’re spending your time, then the next step will often reveal itself.

Featured photo credit: Chris Tse via flickr.com

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James Clear

James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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Last Updated on March 31, 2020

How To Break the Procrastination Cycle

How To Break the Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

The Vicious Procrastination Cycle

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

2. Apprehension Starts to Come Up

The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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3. Still No Action

More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of Hope Left

You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading Quickly

Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

6. Vow to Yourself

Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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How to Break the Procrastination Cycle

Unless you break the cycle, you will keep reinforcing it!

To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

2. Plan

Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance

Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront Those Feelings

Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

5. Put Results Before Comfort

You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat

Repeat steps 3-5 until you achieve what you first set out to do.

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Final Thoughts

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Luke Chesser via unsplash.com

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