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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 October 22, 2018

      Do You Have to Give Everything Up to Get a Fresh Start?

      Do You Have to Give Everything Up to Get a Fresh Start?

      There is a common belief that when you want to embark or start on something new, whether it be a project, a hobby, a job or some big life change, a certain sacrifice must be made. “Out with the old, and in with the new” as they say. It’s almost as if we’re not capable of handling more than what we already have unless we let go of something. But is that really always the case?

      When I was young, I took up violin lessons. I enjoyed playing the violin, but when I saw a friend playing the guitar, I got interested in that and wanted to start playing the guitar. My parents however, insisted that I continue with violin lessons and felt I should give my full attention to one instrument, rather than a few; they didn’t believe in being a Jack of all trades. And so sadly, I never got to take up guitar lessons.

      Afraid of Giving it Up?

      Have you found yourself in a similar circumstance? Perhaps you’re at a crossroad right now, and you’re trying to decide on whether to stay on in your current job, or move on to something completely different.

      You’re not truly doing something you love or are passionate about, and so you want to make that change… but it’s a risky plunge.

      You’re going to have to sacrifice everything that you’ve worked for over the years. You’re going to have to say goodbye to that big salary, the benefits that comes with the job, and you’re going to have to adjust to the changes.

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      Thinking of all that is already detering you from stepping out to take that plunge, isn’t it?

      Or maybe you have many responsibilities in life and little time for yourself. You have a spouse and children to take care of, maybe you’ve even got aging parents to think of.

      At work, you’ve got subordinates waiting on you for advice. As a leader, you have to manage the team. You’ve got conference calls in different time zones to take, business trips to make, decisions to execute.

      You have a lot on your plate, and you wish you could just set aside some time to enjoy the pleasures in life. Golf more, take the kids out more, go on vacations more.

      Sure, if you wanted all that time, you could take on a lower paying job that would require less of your time. But that would mean a big pay cut and less comfort in your life. If not, you’ll just have to wait till retirement.

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      Play It Safe and Regret It Later

      In these situations, it usually feels like an all or nothing approach. And, it then becomes the ‘smart’ thing to just ignore the challenge and stay put. Unless you’re overly confident that things are going to work out, or that you have a back up plan in place, most people never truly dare to take on new opportunities after a certain age or stage in life for fear of losing out, falling behind or having to give up whatever it is that they’ve already accomplished thus far.

      But this is also where many individuals end up feeling regret much later on in life, perhaps as they approach retirement and have a sense of unfulfillment. There is an emptiness or a lack that they start feeling because they never answered their ‘calling’ or satisfied their heart’s desires. You may end up feeling short changed and unhappy with how things have turned out.

      Most people end up feeling more bitter over the regrets of not having done or tried something, rather than in the mistakes they made when they tried something. It’s always the ‘what ifs’ that will go on to haunt you.

      No Sacrifice Needed!

      The good news is, you don’t actually have to make such a big sacrifice when it comes to change! You can carry on with your existing way of life, your job or your responsibilities while changing or doing something new.

      It’s really not that hard because everything that you do in life, whether it’s your career, relationships or even health, are driven by 7 Cornerstone Skills. These are 7 qualities that if you have them, can make you excel at anything. And we already have most, if not all, of these 7 Cornerstone Skills; we just don’t always know how to use them to the best of our abilities.

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      Unfortunately, some of us may not even know the importance of these Cornerstone Skills, and how just sharpening one skill can significantly improve the wellbeing of your life.

      If you’re that busy professional with far too much on your plate, thinking there’s nothing you can do to lighten the weight so that you can breathe a little and have time to enjoy life, then think again.

      Because I can show you some proven techniques that will improve your Focus significantly, and the way you manage your Time. You’ll end up investing in more time, than spending time unnecessarily, thus giving you the ability to enjoy some of that time for yourself.

      By learning to Learn again, you’ll be able to grasp knowledge a lot quicker, allowing you to manage your responsibilities in a smart manner.

      These are just 3 of the 7 Cornerstone Skills that I’ve mentioned. By harnessing the potential of all 7, you will realize that if you truly want to achieve a certain goal or ambition, you need not worry about having to trade off a certain aspect of your life.  Instead, you’ll be able to work around things, or improve things even faster because of the skills that you’ve now enhanced from understanding how these 7 Cornerstone Skills work together.

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      Making a life improvement, career switch or new goal pursuit can easily happen without risky trade-offs once you know how to harness your Cornerstone Skills into your existing life.

      Ready to learn more about the 7 Cornerstone Skills and find out why they’re so important? Subscribe to our newsletter today and begin making that change you’ve been wanting to, without sacrifices!

      Featured photo credit: Martha Dominguez de Gouveia via unsplash.com

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