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Your New Habits Will Stick With These 5 Killer Strategies

Your New Habits Will Stick With These 5 Killer Strategies

I’m sure you have been there. You write down goals and resolutions, clench your teeth and swear that you will follow through.

Then you miss a day. And another. And another…

Soon, days turn into weeks, and weeks turn into months. Before you know it, that book you said you would finish has been lying under your bed for a year, and that diet you said you would follow has become the last thing that comes to mind when you are in front of a dinner table. At one point, you felt immensely guilty, but now you just feel numb. Your guilt from missing your goals has been squashed mercilessly and cast to the back of your mind so often that doing so has almost become a reflex action.

“It’s not like I don’t want to do it – I just don’t have time for it anymore,” you protest weakly.

It’s normal to be slow in our journey of forming habits.

Hey, it’s okay. Relax. We’re not here to yell at you for being human. The truth is, it is completely normal to run into obstacles on our trek towards building and forming new habits, especially when it’s something that we are not used to doing or even something that is the complete opposite of what we are used to doing. A simple and common example is making it a goal to completely cut out fast food and replace it with salads, fruits, and vegetables. The first few days might be all right, but as time goes on, the urge to revert to grabbing a burger grows stronger and stronger. Eventually, you throw your hands up and say, “whatever, it’s just one day,” and you know the rest.

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However, all is not lost. I turned my life around with five simple steps. Now it is your turn to do the same.

1. Gamify your life when building habits.

Gamification is a self-designed system that operates along a daily exchange of productivity and reward.[1] To put it in simpler words, it helps make completing chores and work fun!

It goes like this:

  1. Identify tasks you don’t like doing.
  2. Assign points to them – the more you hate doing it, the more points it should get!
  3. Set up small, regular rewards to keep yourself incentivized.
  4. Set long term goals and reward yourself with a super prize!

Ultimately, you want to use this system to achieve those long-term goals – your goal could be anything from eating healthy to getting a solid 8 hours of sleep every night! Just don’t forget to make it worthwhile by setting up rewards to give yourself when you succeed, like getting yourself that camera you really want or booking a trip to Japan!

2. Share your goals with the people around you.

This may come across as a little weird in the beginning. Broadcasting your goal of improving your eating habits to your friends sounds ridiculous. But is it really?

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Your friends might laugh at you if fall, but they will also be the ones who help you up from the ground. If you tell your friends that you want to eat healthier meals from now on, you can count on them to remind you to stick to your diet every time you meet up for lunch. When I was trying to go meat-free a few years back, I even had friends who were nice enough to pick restaurants with vegetarian options for meals out with me. Sharing your goals is more effective than you may imagine – so go ahead and talk to your friends!

3. Set your target as your wallpaper.

    It is difficult to forget something you see every day. In this age when smartphones and computers are more frequent companions than the people around us, you might want to remind yourself of your target by setting a quote or a relevant pretty image as your wallpaper. This way, every time you look at your phone, you will be reminded to drink a glass of water, get a quick workout done, or take whatever action you need to take to meet your goal.

    4. Put in the minimum effort needed to form a habit.

    What?

    You didn’t read it wrong. The key to habit formation is for it to be easy. The more difficult it is to follow through, the higher the temptation is to give up. In his article “The ONE Success Strategy that’s so Simple YOU may actually do it,” Greg Clement puts it like this:[2]

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    Instead of putting MAXIMUM effort into my goal each day, I decided to set a floor, a minimum.

    Anything above this minimum performance I’d consider a bonus.

    Set a core goal. It could be about work, relationships, personal health – something that covers an important part of your life. An example might be improving your relationship with your children.

    Then, create your Minimum Acceptable Day (M.A.D.). Following up on the previous example, it could be spending 20 minutes with your children. This is your baseline. Finally, every time you achieve this target, put a BIG CROSS on your calendar. Let them build up.

    If you managed to spend a healthy 2 hours playing Lego with your kids – awesome! However, it’s just as amazing if you can only spend 20 minutes with them. That’s because you are moving forward every day that you adhere to your minimum goal. This creates momentum for you to go on, and before you notice, you will have already been doing this for a year!

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    5. Crave the reward from your new habit.

      In his book The Power of Habit, Charles Duhigg proposed the idea of a habit loop. There is the cue: the trigger for your habit; the routine: the behavior itself; and lastly, the reward: the joy you derive from the habit. On top of that, there is the craving, which links the cue with the action and the reward.

      I used to work until 3 AM every day. Needless to say, my eyelids would start to droop after 1 AM (this is the cue), so I would head to the fridge and down a can of Red Bull (this is the routine), rejuvenating and preparing myself for the work ahead (this is the reward). Eventually, whenever I was tired, I would immediately think of getting a can of Red Bull because of the 2-hour energy spike I would get (craving).

      Therefore, herein lies the last tip for creating habits that stick: develop a craving that drives you to maintain the habit by connecting it with the action and the reward. In my case, I could train myself to crave a different reward (rest and better sleep quality) as soon as I encounter the cue (being tired). I could do this by developing a craving for becoming better rested and thus develop my new habit (going to sleep earlier)!

      Get moving!

      You have all you need – so set your goals and get moving!

      Featured photo credit: Picjumbo via picjumbo.com

      Reference

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      Eamon Suen

      Student, The Hong Kong University of Science and Technology

      Life Is Not Supposed To Be Fair, We’re Supposed to Learn To Live With It If You Want To Be Successful, You May Need To Cut Off Something From Life The Earlier You Understand These Truths Of Happiness The Better Accept Where You Are And Happiness Is At Your Fingertips Your New Habits Will Stick With These 5 Killer Strategies

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      Last Updated on January 13, 2020

      50 Motivational Quotes for Work to Inspire Success

      50 Motivational Quotes for Work to Inspire Success

      Let’s face it – no matter how excited you are about a new project or priority in your life, there will always be days when your motivation lags. Days when – despite all the progress you’ve made in the past – it just sounds easier to sit on the couch playing video games than to buckle down and crank out the work needed to meet your goals.

      In order to be successful, you must be able to motivate yourself past these humps. Whenever you feel your drive and determination lagging, turn to these motivational quotes for work to provide the extra spark of passion needed to keep you on track.

      Quotes about Goal Setting

      Whether you’re still in the planning phases of your business or whether you’re plotting a plan of attack to bring about your long-range vision, setting good goals is a critical part of succeeding in business.

      Check out these quotes for extra inspiration on how to turn your dreams into reality:

      quote-Benjamin-E.-Mays-the-tragedy-in-life-doesnt-lie-in-106113

        “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”– Benjamin Mays


        “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen


        “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”–William J. Bennett – The Book of Virtues


        “The entrepreneur is essentially a visualizer and actualizer… He can visualize something, and when he visualizes it he sees exactly how to make it happen.”–Robert L. Schwartz

        Quotes about Achieving Excellence in Work

        Once you’ve got your goals together, you’ll need to put in 110% of your effort in order to transform these visions into reality. To increase your motivation to work at a consistently high level, take a look at the following words of wisdom:

        “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle


        “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

        Desire is the key to motivation

          “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti


          “The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck


          “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

          Quotes about Determination and Persistence

          Since every business or other endeavor is bound to hit some rough patches, it’s often a person’s level of determination and patience that brings about either success or failure. These positive quotes give you an extra boost of encouragement:

          “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


          “Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”–Hal Borland


          “Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”–Calvin Coolidge

          quote-Thomas-Fuller-an-invincible-determination-can-accomplish-almost-anything-92190

            “An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”–Thomas Fuller

            Quotes about Leadership

            Whether you use it to engage your employees, to encourage teamwork or motivate others to follow your unique way of thinking, leadership is crucial. Take your leadership cues from these renowned leaders’ famous sayings:

            “The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.” –Warren G. Bennis


            “All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”–John Kenneth Galbraith

            Leadership is not magnetic personality

              “Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”–Peter F. Drucker


              “The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan


              “High sentiments always win in the end. The leaders who offer blood, toil, tears and sweat always get more out of their followers than those who offer safety and a good time. When it comes to the pinch, human beings are heroic.”–George Orwell

              Quotes for Success

              Think of success as a holistic process – one which results from the combination of goal-setting, excellence, patience, determination and leadership you prioritize throughout your career. These highly successful people provide you with an excellent source of motivation:

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              “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey


              “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

              Success is the ability to go from one failure to another with no loss of enthusiasm.

                “Success consists of going from failure to failure without loss of enthusiasm.”–Winston Churchill


                “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.”–John Maxwell


                “Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson


                “The great successful men of the world have used their imagination.  They think ahead and create their mental picture in all its details, filling in here, adding a little there, altering this a bit and that a bit, but steadily building – steadily building.”–Robert Collier


                “It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it.”–Arnold Toynbee

                Sports Quotes for Athletes

                You don’t need to be a Michael Jordan-caliber athlete to draw inspiration from the following quotes. Even if you’re just a recreational player or someone who’s using sports as a means to get back in shape after long periods of inactivity, the following motivational sports quotes will encourage you:

                “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan


                “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”–Lance Armstrong

                Strength does not come from winning. Your struggles develop your strengths.

                  “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”–Arnold Schwarzenegger


                  “I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.”–Florence Griffith Joyner


                  “Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”–Unknown


                  “If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post


                  “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”–Vince McConnell

                  Quotes to Motivate Learning

                  Committing yourself to pursuing knowledge in a single area is a tremendous endeavor – one that often seems overwhelming given the depth and breadth of information that’s available today. Keep the following motivational quotes in mind if you’re learning:

                  “How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and the strong. Because someday in life you will have been all of these.”–George Washington Carver

                  quote-William-Arthur-Ward-if-you-can-imagine-it-you-can-36189

                    “If you can imagine it, you can achieve it; if you can dream it, you can become it.”–William Arthur Ward


                    “It is the mark of an educated mind to be able to entertain a thought without accepting it.”– Aristotle


                    “Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer


                    “Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield


                    “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”–Chinese Proverb


                    “Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.”–William Arthur Ward


                    “Books can be dangerous. The best ones should be labeled ‘This could change your life’.”–Helen Exley


                    “A book is like a garden carried in the pocket.”–Chinese Proverb

                    All-Time Favorite Positive Quotes

                    Finally, whatever your goals are in life, you can’t go wrong by taking the advice of the following famous motivational quotes:

                    “Change your thoughts and you change your world.”–Norman Vincent Peale


                    “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”–Steve Jobs


                    “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”–Maria Robinson


                    “Out of clutter, find Simplicity. From discord, find Harmony. In the middle of difficulty lies Opportunity.”–Albert Einstein


                    “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”–Lyndon Johnson

                    If we did all the things we are capable of, we would literally astound ourselves.

                      “If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison


                      “You miss 100% of the shots you don’t take.”–Wayne Gretzky


                      “Success is not final, failure is not fatal: it is the courage to continue that counts.”–Winston Churchill


                      “What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

                      Final Thoughts

                      To use these motivational quotes effectively, find the one that speaks to you. Although all of the phrases listed above can be considered “motivational,” only you can decide which one resonates with you most directly.

                      Next, take the quote you’ve settled on and copy it onto small index cards or other pieces of paper that can be stored around your home and workspace.

                      If you’re creative, you can create inspiration boards, signs or other decorative displays featuring your favorite motivational quotes – really, though, the most important thing is that your chosen phrase be accessible in a variety of different places. This will make it easy to access and review whenever you feel your motivation slipping away.

                      More Inspiring Quotes

                      Featured photo credit: Kyle Glenn via unsplash.com

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