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The Ultimate Trick for Starting a Healthy Habit Without Willpower

The Ultimate Trick for Starting a Healthy Habit Without Willpower

As you probably know, we all have a limited supply of willpower available to us – unfortunately, there seems to be an unlimited number of decisions to make each day. What should I eat for lunch? Should I go to bed now, or binge watch the rest of Supernatural? Should I work on my project or scroll through Facebook? And on and on…

How can we stop this avalanche of decisions from crushing us and conserve our existing willpower at the same time? Easy- pre-make some choices using implementation intentions.

What are implementation intentions?

Implementation intentions are simple instructions you write for yourself on what to do in a given situation. They are backed by tons of studies, including a few that show that their use leads to a more than 2X success rate!

They are usually written in an “If/Then” (or “When ____ happens/I will ____”) format, as in “If I want to sit down and watch TV when I get home in the evening, then I will wait 10 minutes before I do”. Then, you just read your intention at a strategic time (in the previous example, right before you leave work to go home would be a good time).

While you can use implementation intentions for specific, one-time events (“if I make a toast at the wedding, then I’ll make no mention of that wild trip to Vegas the groom and I went on”), they work extremely well for establishing healthy habits.

You can also strengthen an implementation intention by creating a second, interrelated one (see the alarm clock example below).

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Waiting for 10 minutes between impulse (I want to watch TV) and gratification (Yay! I’m watching TV!) is a great way to increase the size of your willpower reservoir.

Implementation intentions are similar to affirmations, but only superficially. For example, affirmations are usually visionary in nature providing direction. However, they also usually have no concrete plan in place for making it happen. Implementation intentions are more tactical and should be very specific and clear with what you should do when a situation arises. Personally, I use both: affirmations for the goal and direction, and implementation intentions for the specific methods and strategies.

Converting your goals into implementation intentions

The method for turning a regular goal into a much more effective implementation intention is very simple. Just figure out some concrete way you can work towards or achieve your goal and when and where you can do it. Here’s an example:

Goal: Exercise at least twice a week.

So, let’s say you have a gym membership and know you will have time in the evening on Mondays and Wednesdays to work out. In that case, you could structure your implementation intention like this: “If it is Monday or Wednesday at 8 p.m., then I will go to the gym and exercise for at least 20 minutes”.

Implementation Intentions in Action

Here’re a few examples of how you can use implementation intentions to achieve or work towards several common goals. Each includes the if/then statement to write and when to read the statement each day. Feel free to use these yourself, just modify it as necessary to fit your unique situation.

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Eating less

If/Then statement: “When I want to eat something, I will first put it on a plate and take a picture of it”.

When to read: First thing in the morning or before your first meal or snack.

This establishes the habit of taking note of everything you eat. Even if you never share your pics with anyone or look at them yourself, this practice has been shown to decrease the amount you consume and improve the quality of what you do eat. Present state awareness is a powerful thing.

Get up the first time your alarm clock sounds

If/Then statement: “If my alarm clock goes off in the morning, then I immediately get out of bed!” plus the related “If I want to hit the snooze button, then I will get out of bed immediately anyway!”

When to read: In the late evening or right before you go to sleep at night.

I use these on a daily basis myself. Since I started, I have yet to fail at getting up on time!

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Meditation

If/Then statement: “When I wake up each morning, I will sit still and meditate for at least five minutes”.

When to read: In the late evening or right before you go to sleep at night.

Meditation is one of those things that everyone knows is good for them, but few people stick to it over the long term. A lot of people might find it difficult to meditate even with implementation intentions. In that case, I would suggest looking into binaural beats, a type of sound that is proven (by numerous studies) to modify your brainwaves in a way that supports meditation.

Exercise

If/Then statement: “When I arrive at work in the morning, I will take the stairs instead of the elevator.”

When to read: In the morning before work.

Of course, this one only applies if you work in an office building (and not on the first floor). If you work too high up to feasibly take the stairs all the way up, get off several floors below yours and hoof it the rest of the way.

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These are just a few examples. Implementation intentions can be used for pretty much anything where you can specify a when, where and how. Just make sure that any implementation intentions you make are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. The ones you really want to focus on here are specific and achievable. The rest of them usually fall into place by themselves due to the nature of implementation intentions.

Finally, a word of caution: if you suffer from socially prescribed perfectionism (you believe others have unrealistically high expectations for you), implementation intentions might not be good for you. A recent study found that this tool had a significant negative psychological impact on people in this group.

For everyone else, though, implementation intentions have been shown to increase goal attainment very significantly.

So, write your first implementation intention now, and save your willpower for the difficult, unexpected decisions that life throws at you! As Mahatma Gandhi said, “Strength does not come from physical capacity. It comes from an indomitable will”.

Featured photo credit: www.strengthoverego.com via strengthoverego.com

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Last Updated on January 21, 2020

What Is Creativity? We All Have It, and Need It

What Is Creativity? We All Have It, and Need It

Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?

Can I Be Creative?

The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.

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How Creativity Works

Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.

What Really Is Creativity?

Creativity Needs an Intention

Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.

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Creativity Is a Skill

At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.

Start Connecting the Dots

Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:

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Featured photo credit: rawpixel via unsplash.com

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