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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 December 10, 2019

      How to Stay Motivated and Reach Your Big Goals in Life

      How to Stay Motivated and Reach Your Big Goals in Life

      It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

      So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

      1. Find Your Good Reasons

      Anything you do, no matter how simple, has a number of good reasons behind it.

      You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

      If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

      Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

      Some ideas for what a good reason can be:

      • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
      • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
      • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
      • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

      2. Make It Fun

      When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

      Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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      Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

      They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

      Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

      A simple approach is to start working on any task by asking yourself a few questions:

      • How can I enjoy this task?
      • What can I do to make this task fun for myself and possibly for others?
      • How can I make this work the best part of my day?

      As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

      Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

      However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

      3. Change Your Approach And Don’t Give Up

      When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

      You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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      That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

      If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

      Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

      My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

      4. Recognize Your Progress

      Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

      We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

      Here’s how tracking and recognizing your progress is different:

      Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

      For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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      You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

      Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

      For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

      5. Reward Yourself

      This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

      Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

      Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

      For some tasks, just taking a break and relaxing for a few minutes will do.

      For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

      For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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      Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

      The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

      Mix and Match

      Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

      Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

      Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

      Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

      More to Boost Your Motivation

      Featured photo credit: Lucas Lenzi via unsplash.com

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