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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 September 24, 2020

      17 Ways Learn New Skills Faster and Enjoy the Process

      17 Ways Learn New Skills Faster and Enjoy the Process

      In the movie The Matrix, everyone was intrigued with the ability that Neo and his friends possessed to learn new skills in a matter of seconds. With the incredible rise in technology today, the rapid learning in the movie is becoming much more of a reality than you realize.

      The current generation has access to more knowledge and information than any before it. Through the internet, we are able to access all sorts of knowledge to answer almost every conceivable question. To become smarter, it’s more about the ability to learn faster, rather than being a natural born genius.

      Here are 17 ways to kickstart your Matrix-style learning experience in a short amount of time.

      1. Deconstruct and Reverse Engineer

      Break down the skill that you want to learn into little pieces and learn techniques to master an isolated portion. The small pieces will come together to make up the whole skill.

      For example, when you’re learning to play the guitar, learn how to press down a chord pattern with your fingers first without even trying to strum the chord. Once you are able to change between a couple of chord patterns, then add the strumming.

      2. Use the Pareto Principle

      Use the Pareto Principle, which is also known as the 80 20 rule. Identify the 20% of the work that will give you 80% of the results. Find out more about the 80 20 rule here: What Is the 80 20 Rule (And How to Use It to Boost Productivity)

      Take learning a new language for example. It does not take long to realize that some words pop up over and over again as you’re learning. You can do a quick search for “most commonly used French words,” for example, and begin to learn them first before adding on the rest.

      3. Make Stakes

      Establish some sort of punishment for not learning the skill that you are seeking. There are sites available that allow you to make a donation toward a charity you absolutely hate if you do not meet your goals. Or you can place a bet with a friend to light that fire under you.

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      However, keep in mind that several studies have shown that rewards tend to be more motivating than punishment[1].

      4. Record Yourself

      Seeing yourself on video is a great way to learn from your mistakes and identify areas that you need to improve. This is very effective for any musicians, actors, speakers, performers, and dancers.

      5. Join a Group

      There are huge benefits to learning in a group. Not only are you able to learn from others but you’ll be encouraged to make progress together. Whether it’s a chess club, a mastermind group, or an online meet-up group, get connected with other like-minded individuals.

      6. Time Travel

      Visit the library. Although everything is moving more and more online, there are still such things called libraries.

      Whether it’s a municipal library or your university library, you will be amazed at some of the books available there that are not accessible online. Specifically, look for the hidden treasures and wisdom contained in the really old books.

      7. Be a Chameleon

      When you want to learn new skills, imitate your biggest idol. Watch a video and learn from seeing someone else do it. Participate in mimicry and copy what you see.

      Studies have shown that, apart from learning,[2]

      “Mimicry is an effective tool not only to create ties and social relationships, but also for maintaining them.”

      Visual learning is a great way to speed up the learning process. YouTube has thousands of videos on almost every topic available.

      8. Focus

      Follow one course until success! It’s easy to get distracted, to throw in the towel, or to become interested in the next great thing and ditch what you initially set out to do.

      Ditch the whole idea of multitasking, as it has been shown to be detrimental and unproductive Simply focus on the one new skill at hand until you get it done.

      9. Visualize

      The mind has great difficulty distinguishing between what is real and what is imagined. That is why athletes practice mentally seeing their success before attempting the real thing[3].

      Visualize yourself achieving your new skill and each step that you need to make to see results. This is an important skill to help when you’re learning the basics or breaking a bad habit.

      Take a look at this article to learn how to do so: How to Become a Person Who Can Visualize Results

      10. Find a Mentor

      Success leaves clues. The best short cut to become an expert is to find an expert and not have to make the mistakes that they have made.

      Finding out what NOT to do from the expert will fast-track your learning when you want to learn new skills. It is a huge win to have them personally walk you through what needs to be done. Reach out and send an email to them.

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      If you need help learning how to find a mentor, check out this article.

      11. Sleep on It

      Practice your new skill within four hours of going to sleep.

      Josh Kaufman, author of The Personal MBA, is a noted rapid learning expert. He says that any practice done within this time frame causes your brain to embed the learning more rapidly into its neural pathways. Your memory and motor-mechanics are ingrained at a quicker level.

      12. Use the 20-Hour Rule

      Along with that tip, Kaufman also suggests 20 as the magic number of hours to dedicate to learning the new skill.

      His reasoning is that everyone will hit a wall early on in the rapid learning stage and that “pre-committing” to 20 hours is a sure-fire way to push through that wall and acquire your new skill.[4]

      Check out his video to find out more:

      13. Learn by Doing

      It’s easy to get caught up in reading and gathering information on how to learn new skills and never actually get around to doing those skills. The best way to learn is to do.

      Regardless of how unprepared you feel, make sure you are physically engaged continuously. Keep alternating between research and practice.

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      14. Complete Short Sprints

      Rather than to force yourself into enduring hours upon hours of dedication, work in short sprints of about 20-30 minutes, then get up and stretch or take a short walk. Your brain’s attention span works best with short breaks, so be sure to give it the little rest it needs.

      One study found that, between two groups of students, the students who took two short breaks when studying actually performed better than those who didn’t take breaks[5].

      15. Ditch the Distractions

      Make sure the environment you are in is perfect for your rapid-learning progress. That means ditching any social media, and the temptation to check any email. As the saying goes, “Out of sight, out of mind.”

      Before you sit down to learn new skills, make sure that potential distractions are far from sight.

      16. Use Nootropics

      Otherwise known as brain enhancers, these cognitive boosters are available in natural herbal forms and in supplements.

      Many students will swear by the increased focus that nootropics will provide[6], particularly as they get set for some serious cramming. Natural herbal nootropics have been used for thousands of years in Ayurvedic traditions to improve the mind and learning.

      Find out more about brain supplements in this article.

      17. Celebrate

      For every single small win that you experience during the learning process, be sure to celebrate. Your brain will release endorphins and serotonin as you raise your hands in victory and pump your fits. Have a piece of chocolate and give yourself a pat on the back. This positive reinforcement will help you keep pushing forward as you learn new skills.

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      The Bottom Line

      Learning a new skill should be exciting and fun. Whether you use online courses, real world experience, YouTube videos, or free online resources, take time to learn in the long term. Keep picturing the joy of reaching the end goal and being a better version of yourself as continual motivation.

      More Tips on How to Learn New Skills

      Featured photo credit: Elijah M. Henderson via unsplash.com

      Reference

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