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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 August 16, 2018

      16 Productivity Secrets of Highly Successful People Revealed

      16 Productivity Secrets of Highly Successful People Revealed

      The same old motivational secrets don’t really motivate you after you’ve read them for the tenth time, do they?

      How about a unique spin on things?

      These 16 productivity secrets of successful people will make you reevaluate your approach to your home, work, and creative lives. Learn from these highly successful people, turn these little things they do into your daily habits and you’ll get closer to success.

      1. Empty your mind.

      It sounds counterproductive, doesn’t it?

      Emptying your mind when you have so much to remember seems like you’re just begging to forget something. Instead, this gives you a clean slate so you’re not still thinking about last week’s tasks.

      Clear your mind and then start thinking only about what you need to do immediately, and then today. Tasks that need to be accomplished later in the week can wait.

      Here’s a guide to help you empty your mind and think sharper:

      How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

      2. Keep certain days clear.

      Some companies are scheduling “No Meeting Wednesdays,” which means, funnily enough, that no one can hold a meeting on a Wednesday. This gives workers a full day to work on their own tasks, without getting sidetracked by other duties or pointless meetings.

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      This can work in your personal life too, for example if you need to restrict Facebook access or limit phone calls.

      3. Prioritize your work.

      Don’t think every task is created equal! Some tasks aren’t as important as others, or might take less time.

      Try to sort your tasks every day and see what can be done quickly and efficiently. Get these out of the way so you have more free time and brain power to focus on what is more important.

      Lifehack’s CEO has a unique way to prioritize works, take a look at it here:

      How to Prioritize Right in 10 Minutes and Work 10X Faster

      4. Chop up your time.

      Many successful business leaders chop their time up into fifteen-minute intervals. This means they work on tasks for a quarter of an hour at a time, or schedule meetings for only fifteen minutes. It makes each hour seem four times as long, which leads to more productivity!

      5. Have a thinking position.

      Truman Capote claimed he couldn’t think unless he was laying down. Proust did this as well, while Stravinsky would stand on his head!

      What works for others may not work for you. Try to find a spot and position that is perfect for you to brainstorm or come up with ideas.

      6. Pick three to five things you must do that day.

      To Do lists can get overwhelming very quickly. Instead of making a never-ending list of everything you can think of that needs to be done, make daily lists that include just three to five things.

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      Make sure they’re things that need to be done that day, so you don’t keep putting them off.

      7. Don’t try to do too much.

      OK, so I just told you to work every day, and now I’m telling you to not do too much? It might sound like conflicting advice, but not doing too much means not biting off more than you can chew. Don’t say yes to every work project or social engagement and find yourself in way over your head.

      8. Have a daily action plan.

      Don’t limit yourself to a to-do list! Take ten minutes every morning to map out a daily action plan. It’s a place to not only write what needs to be done that day, but also to prioritize what will bring the biggest reward, what will take the longest, and what goals will be accomplished.

      Leave room for a “brain dump,” where you can scribble down anything else that’s on your mind.

      9. Do your most dreaded project first.

      Getting your most dreaded task over with first means you’ll have the rest of the day free for anything and everything else. This also means that you won’t be constantly putting off the worst of your projects, making it even harder to start on it later.

      10. Follow the “Two-Minute Rule.”

      The “Two-Minute Rule” was made famous by David Allen. It’s simple – if a new task comes in and it can be done in two minutes or less, do it right then. Putting it off just adds to your to-do list and will make the task seem more monumental later.

      11. Have a place devoted to work.

      If you work in an office, it’s no problem to say that your cubicle desk is where you work every day.

      But if you work from home, make sure you have a certain area specifically for work. You don’t want files spread out all over the dinner table, and you don’t want to feel like you’re not working just because you’re relaxing on the couch.

      Agatha Christie never wrote at her desk, she wrote wherever she could sit down. Ernest Hemingway wrote standing up. Thomas Wolfe, at 6’6″ tall, used the top of his refrigerator as a desk. Richard Wright wrote on a park bench, rain or shine.

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      Have a space where, when you go there, you know you’re going to work. Maybe it’s a cafe downstairs, the library, or a meeting room. Whenever and wherever works for you, do your works there.

      12. Find your golden hour.

      You don’t have to stick to a “typical” 9–5 schedule!

      Novelist Anne Rice slept during the day and wrote at night to avoid distractions. Writer Jerzy Kosinski slept eight hours a day, but never all at once. He’d wake in the morning, work, sleep four hours in the afternoon, then work more that evening.

      Your golden hour is the time when you’re at your peak. You’re alert, ready to be productive, and intent on crossing things off your to-do list.

      Once you find your best time, protect it with all your might. Make sure you’re always free to do your best uninterrupted work at this time.

      13. Pretend you’re on an airplane.

      It might not be possible to lock everyone out of your office to get some peace and quiet, but you can eliminate some distractions.

      By pretending you’re on an airplane, you can act like your internet access is limited, you’re not able to get something from your bookcase, and you can’t make countless phone calls.

      Eliminating these distractions will help you focus on your most important tasks and get them done without interruption.

      14. Never stop.

      Writers Anthony Trollope and Henry James started writing their next books as soon as they finished their current work in progress.

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      Stephen King writes every day of the year, and holds himself accountable for 2,000 words a day! Mark Twain wrote every day, and then read his day’s work aloud to his family to get their feedback.

      There’s something to be said about working nonstop, and putting out continuous work instead of taking a break. It’s just a momentum that will push you go further./

      15. Be in tune with your body.

      Your mind and body will get tired of a task after ninety minutes to two hours focused on it. Keep this in mind as you assign projects to yourself throughout the day, and take breaks to ensure that you won’t get burned out.

      16. Try different methods.

      Vladimir Nabokov wrote the first drafts of his novels on index cards. This made it easy to rearrange sentences, paragraphs, and chapters by shuffling the cards around.

      It does sound easier, and more fun, than copying and pasting in Word! Once Nabokov liked the arrangement, his wife typed them into a single manuscript.

      Same for you, don’t give up and think that it’s impossible for you to be productive when one method fails. Try different methods until you find what works perfectly for you.

      Featured photo credit: Unsplash via unsplash.com

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