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Building A Habit Will Be A Lot Less Painful With These 4 Simple Techniques

Building A Habit Will Be A Lot Less Painful With These 4 Simple Techniques

New Year’s has come and gone again and left you with the same goal as last year: develop a healthy exercise routine. Somehow between January 1st and March 1st, you tend to fizzle out and go back to your sedentary ways. Before you give up on your goal this year, consider using these four methods to keep yourself on track.

Develop Rituals

Most of us have trouble developing new habits because we don’t give ourselves exciting reasons why we need to change. If our only reason for exercising is to vaguely “feel better” or “look better” or “avoid people’s judgments,” we are unlikely to take action.

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Rituals help us come up with reasons for our new habit that will keep us motivated. According to the motivational website, Create Alchemy, rituals involve at least three out of six key areas in our lives. Create Alchemy describes these six areas as “mind, body, soul/spirit, nature, relationships, and passions.” The more areas of your life you incorporate them into your new habit, the more likely the habit will stick.[1]

Since exercise naturally involves your body, you already have one area down. To add “mind” to the mix, try listening to an audiobook or podcast while you are exercising. You can also find an exercise buddy, which will add the “relationship” area. Now you have included three life areas in your new habit, giving you even more reason to stay on track. 

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Create Triggers

Another great way to prime yourself for success when starting a new habit is to use triggers. These can be behaviors or activities you already do. For instance, most people have some kind of regular morning routine. You may get up, brush your teeth, and make a cup of tea. You can use one of these steps as a stimulus or “trigger” that will remind you to exercise.[2]

The most important thing to keep in mind when using triggers is to be consistent. If you want to use finishing your cup of tea as a trigger for your new exercise habit, make sure you start putting on your shoes or walking out the door as soon as you wash your empty cup. You want to train your mind and body that finishing your tea means start exercising. If you keep up this pattern consistently, within a few weeks you won’t even have to think about your new habit. Just like you wouldn’t leave the house without brushing your teeth, you now won’t “feel right” unless you exercise after finishing your tea. After all, brushing your teeth is just a habit!

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Share Your Goal with Others

Sharing your goal with others will force you to define your goal in specific terms and will also provide accountability. Once you tell someone else that you plan to start a new exercise routine, that person will likely check in with you next time you see him/her. He/She will be curious to see if you have been working toward your goal and may be disappointed if you have not.[3] Sometimes, just anticipating that conversation with another person is enough to make you follow through.

Make Your Habit into a Game

If you still need an extra boost that will inspire you to take action, try making your new habit into a game. Set up a system of rewards that you will give yourself if you achieve specific goals. Using a point system can also be helpful. For instance, you may give yourself ten points for running one mile and twenty points for fifteen minutes of strength training. As rewards, choose activities, experiences, and things you enjoy. Then, assign each reward a point value and give yourself the reward whenever you earn enough points.[4]

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Many people struggle to start new habits, but this does not have to be you! Just adopt some of these simple strategies to stay motivated. You may want to rotate these strategies to add variety or use them all at once to break through to the next level. Either way, you will experience the exhilaration of success as you follow through on your new goal. When the next New Year rolls around, you will be eager to celebrate your achievements and challenge yourself to even greater goals in the year to come.

Reference

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Lindsay Shaffer

Lindsay is a passionate teacher and writer who shares thoughts and ideas that inspire people to follow their passions.

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Last Updated on March 23, 2021

Manage Your Energy so You Can Manage Your Time

Manage Your Energy so You Can Manage Your Time

One of the greatest ironies of this age is that while various gadgets like smartphones and netbooks allow you to multitask, it seems that you never manage to get things done. You are caught in the busyness trap. There’s just too much work to do in one day that sometimes you end up exhausted with half-finished tasks.

The problem lies in how to keep our energy level high to ensure that you finish at least one of your most important tasks for the day. There’s just not enough hours in a day and it’s not possible to be productive the whole time.

You need more than time management. You need energy management

1. Dispel the idea that you need to be a “morning person” to be productive

How many times have you heard (or read) this advice – wake up early so that you can do all the tasks at hand. There’s nothing wrong with that advice. It’s actually reeks of good common sense – start early, finish early. The thing is that technique alone won’t work with everyone. Especially not with people who are not morning larks.

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I should know because I was once deluded with the idea that I will be more productive if I get out of bed by 6 a.m. Like most of you Lifehackers, I’m always on the lookout for productivity hacks because I have a lot of things in my plate. I’m working full time as an editor for a news agency, while at the same time tending to my side business as a content marketing strategist. I’m also a travel blogger and oh yeah, I forgot, I also have a life.

I read a lot of productivity books and blogs looking for ways to make the most of my 24 hours. Most stories on productivity stress waking up early. So I did – and I was a major failure in that department – both in waking up early and finishing early.

2. Determine your “peak hours”

Energy management begins with looking for your most productive hours in a day. Getting attuned to your body clock won’t happen instantly but there’s a way around it.

Monitor your working habits for one week and list down the time when you managed to do the most work. Take note also of what you feel during those hours – do you feel energized or lethargic? Monitor this and you will find a pattern later on.

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My experiment with being a morning lark proved that ignoring my body clock and just doing it by disciplining myself to wake up before 8 a.m. will push me to be more productive. I thought that by writing blog posts and other reports in the morning that I would be finished by noon and use my lunch break for a quick gym session. That never happened. I was sleepy, distracted and couldn’t write jack before 10 a.m.

In fact that was one experiment that I shouldn’t have tried because I should know better. After all, I’ve been writing for a living for the last 15 years, and I have observed time and again that I write more –and better – in the afternoon and in evenings after supper. I’m a night owl. I might as well, accept it and work around it.

Just recently, I was so fired up by a certain idea that – even if I’m back home tired from work – I took out my netbook, wrote and published a 600-word blog post by 11 p.m. This is a bit extreme and one of my rare outbursts of energy, but it works for me.

3. Block those high-energy hours

Once you have a sense of that high-energy time, you can then mold your schedule so that your other less important tasks will be scheduled either before or after this designated productive time.

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Block them out in your calendar and use the high-energy hours for your high priority tasks – especially those that require more of your mental energy and focus. You also need to use these hours to any task that will bring you closer to you life’s goal.

If you are a morning person, you might want to schedule most business meetings before lunch time as it’s important to keep your mind sharp and focused. But nothing is set in stone. Sometimes you have to sacrifice those productive hours to attend to other personal stuff – like if you or your family members are sick or if you have to attend your son’s graduation.

That said, just remember to keep those productive times on your calendar. You may allow for some exemptions but stick to that schedule as much as possible.

There’s no right or wrong way of using this energy management technique because everything depends on your own personal circumstances. What you need to remember is that you have to accept what works for you – and not what other productivity gurus say you should do.

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Understanding your own body clock is the key to time management. Without it, you end up exhausted chasing a never-ending cycle of tasks and frustrations.

Featured photo credit: Collin Hardy via unsplash.com

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