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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

Freelance Writer, Artist, Photographer

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Last Updated on July 16, 2019

6 Effective Ways to Enhance Your Problem Solving Skills

6 Effective Ways to Enhance Your Problem Solving Skills

Have you ever thought of yourself as a problem solver? I’m guessing not. But in reality, we are constantly solving problems. And the better our problem solving skills are, the easier our lives are.

Problems arise in many shapes and forms. They can be mundane, everyday problems, or larger more complex problems:

What to have for dinner tonight?

Which route to take to work?

How to fix a project that’s running behind schedule?

How to change from an uninspiring job to a career you’re really passionate about?

Every day, you’ll be faced with at least one problem to solve. But it gets easier when you realize that problems are simply choices. There’s nothing ‘scary’ about them other than having to make a decision.

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No matter what job you’re in, where you live, who your partner is, how many friends you have, you will be judged on your ability to solve problems. Because problems equal hassles for everyone concerned. And people don’t like hassle. So the more problems you can solve, the less hassle all-round, the happier people are with you. Everyone wins.

Why Are Problem Solving Skills Important?

Problem is something hard to understand or accomplish or deal with. It can be a task, a situation, or even a person. Problem solving involves methods and skills to find the best solutions to problems.

Problem solving is important because we all have decisions to make, and questions to answer in our lives. Amazing people like Eleanor Roosevelt, Steve Jobs, Mahatma Gandhi and Martin Luther King Jr., are all great problems solvers. Good parents, teachers, doctors and waiters all have to be good at solving different sort of problems as well.

Problem solving skills are for our everyday lives.

How to Enhance Problem Solving Skills

Most people believe that you have to be very intelligent in order to be a good problem solver, but that’s not true.

You don’t have to be super smart to be a problem solver, you just need practice.

When you understand the different steps to solve a problem, you’ll be able to come up with great solutions.

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1. Focus on the Solution, Not the Problem

Neuroscientists have proven that your brain cannot find solutions if you focus on the problem.[1] This is because when you focus on the problem, you’re effectively feeding ‘negativity,’ which in turn activates negative emotions in the brain. These emotions block potential solutions.

I’m not saying you should ‘ignore the problem,’ instead, try to remain calm. It helps to first, acknowledge the problem; and then, move your focus to a solution-oriented mindset where you keep fixed on what the ‘answer’ could be, rather than lingering on ‘what went wrong’ and ‘who’s fault it is’.

2. Adapt 5 Whys to Clearly Define the Problem

5 Whys is a problem solving framework to help you get to the root of a problem.

By repeatedly asking the question “why” on a problem, you can dig into the root cause of a problem, and that’s how you can find the best solution to tackle the root problem once and for all. And it can go deeper than just asking why for five times.

For example:

If the problem is “always late to work”…

  • Why am I late to work?
    I always click the snooze button and just want to go on sleeping.
  • Why do I want to go on sleeping?
    I feel so tired in the morning.
  • Why do I feel tired in the morning?
    I slept late the night before, that’s why.
  • Why did I sleep late?
    I wasn’t sleepy after drinking coffee, and I just kept scrolling my Facebook feed and somehow I couldn’t stop.
  • Why did I drink coffee?
    Because I was too sleepy at work in the afternoon, not having enough sleep the night before.

So there you see, if you didn’t try to dig out the root of the problem, you may just set a few more alarms and have it beep every five minutes in the morning. But in fact, the problem you need to solve is to quit Facebook surfing endlessly at night so you’ll feel more energetic in the day time, and you won’t even need coffee.

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3. Simplify Things

As human beings, we have a tendency to make things more complicated than they need to be! Try simplifying your problem by generalizing it.

Remove all the details and go back to the basics. Try looking for a really easy, obvious solution – you might be surprised at the results! And we all know that it’s often the simple things that are the most productive.

4. List out as Many Solutions as Possible

Try to come up with ‘ALL POSSIBLE SOLUTIONS’ – even if they seem ridiculous at first. It’s important you keep an open mind to boost creative thinking, which can trigger potential solutions.

Coming from 10 years in the corporate advertising industry, it is drummed into you that ‘No idea is a bad idea’ and this aids creative thinking in brainstorms and other problem-solving techniques.

Whatever you do, do not ridicule yourself for coming up with ‘stupid solutions’ as it’s often the crazy ideas that trigger other more viable solutions.

5. Think Laterally

Change the ‘direction’ of your thoughts by thinking laterally. Pay attention to the saying,

‘You cannot dig a hole in a different place by digging it deeper.”

Try to change your approach and look at things in a new way. You can try flipping your objective around and looking for a solution that is the polar opposite!

Even if it feels silly, a fresh and unique approach usually stimulates a fresh solution.

6. Use Language That Creates Possibility

Lead your thinking with phrases like ‘what if…’ and ‘imagine if…’ These terms open up our brains to think creatively and encourage solutions.

Avoid closed, negative language such as ‘I don’t think…’ or ‘But this is not right…’.

The Bottom Line

There’s nothing scary about a problem when you start to adapt my advice.

Try not to view problems as ‘scary’ things! If you think about what a problem really is, it’s really just feedback on your current situation.

Every problem is telling you that something is not currently working and that you need to find a new way around it.

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So try to approach problems neutrally – without any judgment. Practice focusing on defining a problem, keep calm and not to make things too complicated.

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Featured photo credit: Unsplash via unsplash.com

Reference

[1] Planet of Success: Problem vs Solution Focused Thinking

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