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It Is Not About How Fast You Can Build A Habit, It Is What You Build That Matters

It Is Not About How Fast You Can Build A Habit, It Is What You Build That Matters

It seems like many of us are obsessed with figuring out how long it takes to turn over a new leaf these days. There’s a popular myth that 21 days is the magic time frame for forming a new habit.[1]

The now-busted 21-day myth is a commonly misinterpreted finding by Dr. Maxwell Maltz.[2] When he conducted rhinoplasty on his patients, he noticed that it took them a minimum of 21 days to get used to looking at their new faces. He also noted that it took him about three weeks to adopt a new habit.[3]

People took the idea of being able to establish a new habit in 21 days and ran with it, but endless perpetuation of an idea on the internet and in pop culture doesn’t make it true. A 2010 study by UCL found that there was a lot more variation in how long it took participants to form a habit, but habit-formation takes about 66 days on average.[4]

Now we know what the research says. Our success in setting up new routines and habits starts with laying the proper groundwork. What if I told you that building a new habit can happen in as little as 3 days?

Where there’s a will, there’s a way

Unlike trying to learn a new skill, new habits form through determination. Skill building depends on our aptitude and experience. If we have an efficient learning framework, then we’ll master new things quickly, but if we don’t, it can take a long time.

For example, people trying to learn new languages do so at different rates. A five-year old will pick up a new language faster than an 85-year old because young brains are primed for language acquisition. Imagine that the person is trying to learn Spanish, but they grew up reading Latin. Since Latin is the basis for all Romance languages, a person who knows Latin is going to learn Spanish much more quickly than someone with no experience with the language.

Forming a new habit has very little to do with all this baggage that we consider when we’re acquiring new skills. Making something a habit comes down to how badly we want it. You already have the end-result in your mind when you set up new patterns and routines. All you need to do is create an environment to support yourself and commit to executing that vision.

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You don’t have to learn a new skill to quit smoking. You start by committing to quitting. Then, you change your environment. You throw out all the cigarettes hiding in your house and car, and you stop putting yourself in situations where you’ll be enticed by others’ smoking habits.

Going to the gym is the same. Anyone can start working out. You don’t have to be “good at it” or an expert on all the equipment, but you do have to show up to form the habit. You have to create a situation in which going to the gym is preferable to what you used to do.

Try not to do too much at a time

You may be looking at yourself right now and thinking, “I need to go to the gym five days per week, quit smoking, stop eating junk food, and get organized.” Striving for self-improvement is wonderful, but if you try to do all of those things at once, you are bound to fail.

Habit building requires a lot of determination. For each bad habit that you replace with a good habit, you will face challenges. It is best to start small so that you won’t become to exhausted or discouraged. Yes, you’ll have to work hard, but you can also “work smart.”

Some good habits provide the groundwork for you to adopt other habits. This can lead you to be able to make changes more quickly than the 66 days it takes the average person to make a shift. You’ll be able to change your behavior more quickly if you start with these foundational habits and scaffold your approach to taking on bigger challenges.

Start doing these 7 things to make it easier to form good habits

1. Institute “No Social Media Day”

Social media is an incredible tool, but it can also be a real time-sink. The average person is now spending up to two hours per day on social media.[5] Most of us don’t realize we’re losing so much time. Think of what you could do with an extra 60 hours per month.

Not only does the mindless scrolling soak up valuable hours of our time, but it can also lead to addictive behaviors. When we check our phones or social media accounts, responses and reactions to our posts can trigger a release of dopamine. That’s why so many people can’t step away from their phone or computer–they are hooked.

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Fear of missing out (FOMO) can also add unnecessary stress to our lives. We feel like if we don’t have our finger on the pulse of the rest of the world at all times, we’ll be left behind. It simply isn’t true.

If you know you’re losing time or getting stressed because of a FOMO, try to unplug for at least one day per week. This can help you to re-center and adjust your focus toward the important things in life.

2. Make speed reading part of your day

Speed reading enables you to consume more written material in less time. You’ll have the opportunity to gain knowledge, which is essential in this fast-paced world. Speed reading can help you pick up main ideas more quickly than the average reader.

A speed reader can read about 1,500 words per minute, while the average adult can only read about 300 words per minute.[6] A speed reader can read in 50 minutes what takes the average adult 5.5 hours.

Reading faster trains you to use structural and organizational cues to find the information you need quickly. It allows you to weed through superfluous material to get to the heart of what you need to know.

3. Write down 10 random thoughts per day

You have more amazing ideas than you realize, but if you don’t have a system for taking note of these things, they can fly out of your head as quickly as you come up with them.

Write down at least ten of these thoughts every day. This action gives you more space to think about other things, and you can give yourself time to revisit these ideas later. You may not be able to find a connection between that random thought you had in the shower and your work, but if you write it down, it may provide new insight for you later.

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Connecting random thoughts and building from these kernels of ideas can lead you to be more productive and creative.

4. Listen to a new album at least once a week

It’s easy to play the same playlist over and over. There’s nothing wrong with liking a certain playlist, but branching out is good for you. By expanding your horizons, you can find new things that you like. You are also subconsciously training your brain to accept new things when you allow an unfamiliar song to play.

Compared to some of the other habits you might be trying to form, this one is as simple as switching to a new radio station. If you don’t like what you hear, you just move on to the next song.

5. Go for a 30-minute walk every day

It’s way too easy to be sedentary. After a long day at work, it might be tempting to forgo exercise for time in front of the TV.

Going for a nice stroll can be a refreshing experience. Walking improves your circulation, and we do need around 10 minutes of sun exposure (without sunscreen) to get enough Vitamin D.[7] If you plan to apply sunscreen, have a darker complexion, or cover up, thirty minutes is a reasonable amount of time to be out.

You may not have the time or energy to spend several hours every day at the gym, but walking around the park during your lunch break or taking a stroll through the neighborhood can work wonders for your health. If your work day involves sitting at a desk for most of the time, then incorporating movement into your routine is even more important. The effects of sitting all day can be as detrimental to your health as smoking.[8]

6. Wake up an hour early and stretch

For some of us, waking up early can seem like torture, but this is only because we are in the habit of sleeping in. Waking up early boosts your productivity, and it can start your day off on the right foot. Instead of panicking as you wolf down a bagel and run out the door, you can relax, eat a decent breakfast, and center yourself for the day.

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The morning is a great time to get things done because there are fewer distractions. Michelle Obama and Apple CEO, Tim Cook, are just a few among the star-studded cast of early-risers.[9] Successful people use the morning hours to spend time preparing for their day by catching up on reading, exercising, or spending time with other early-risers in their families.

Nothing can cut into productivity like pain, and stretching first thing in the morning can prevent muscle soreness.[10] It also improves your posture and circulation, which can leave you feeling more alert and energized throughout the day.

If the idea of waking up an hour early sounds grueling, remember that you can break this down into smaller steps. Instead of getting up an hour early, try getting up 15 minutes earlier than usual. You can always set your wake-up time back by another 15 or 30-minute increment when you have acclimated.

7. Meditate for 10 minutes every day

With society’s rapid-fire pace and unrealistic expectations, it seems like we are constantly under pressure to do more things, and to do them better and faster than ever before. It’s nearly impossible to be the perfect employee, spouse, parent, or friend by today’s standards.

Sometimes, we just need to have a few minutes to ourselves. Taking 5 to 10 minutes to sit, ground ourselves in the present moment, and relax can make all the difference in how we approach our day. Meditation can settle our thoughts and remind us of what is most important.

Meditation is also one of the few activities that research has consistently said is beneficial for us.[11] It relieves stress, which can cause a myriad of other serious health problems. If you dedicate yourself to a regular mediation practice, the habit will actually improve your brain health.[12]

Small changes lead to great gains

There’s no doubt that adopting good habits can help you live a longer, happier, healthier, and more fulfilling life. Don’t be afraid to start small and build a foundation on which larger changes can rest. Remember why you want to make a change, and never stop striving to be the greatest version of yourself.

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on April 22, 2021

How to Work Hard the Smart Way: 4 Daily Rituals to Follow

How to Work Hard the Smart Way: 4 Daily Rituals to Follow

Habits are what sets an average leader apart from a great leader. We can argue that talent is the biggest factor; we may debate how the amount of charisma sets the two apart. Yet, if you were to show me what you believed to be a great leader, I can show you the habits that made her/him great. Great leaders have great habits and know how to work hard the smart way.

Developing Great Habits Is Hard Work

In my early college days, I had spent a lot of time learning how to play the trumpet. Playing the trumpet took time and discipline. I had some natural talent, but not enough to hide my lack of ability. My trumpet teacher was a man of discipline, and there was no doubt he had talent. What stood to me was his work ethic. He had to be one of the hardest working mentors that I had the privilege of working with.

One afternoon, I was in his office getting ready for my weekly trumpet lesson. As I was preparing, my eyes scanned the room and saw that there were quotes all over his office. My eyes rested on one quote that forever changed my thinking about my playing. It was a quote from my high school basketball coach Tim Notke that would become popular through professional athletes Kevin Durant and Tim Tebow:

“Hard work beats talent when talent fails to work hard.”

Hard work trumps talent. The key to success is not found in your talent or ability. Talent and ability are necessary, but they are not the primary factors. They are supporting roles in the story you are writing.

Ultimately, hard work is the key to your success. A good work ethic creates the momentum that propels you forward towards your goals.

Motivation Is Not the Answer

How many times have you seen someone go to a conference, get inspired, and then come home and do nothing?

If motivation were the answer, the world would have transformed hundreds of times over. Yet, when we look out our doors or turn on the news, we do not see a utopian society.

We have thousands of people who become inspired but lack the work ethic to apply anything they have learned. Time and time again frustration creeps in. We are so motivated and inspired by what we see but fail to put in place the things that would change our lives.

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Frustration happens when the gap between what you expect to be true and what is true gets bigger. Motivation tends to create an expectation that is not rooted in reality. We want to take on the world but cannot get off Netflix long enough to do so.

Motivation is not the answer, but working hard is. Good habits and routines that produce success are the byproducts of a strong work ethic. The habits and routines we create and follow are the foundation on which we build a winning life.

How to Work Hard by Working Smarter

Here are 4 routines that will help you learn how to work hard and achieve your short term and long term goals.

1. Define What a Win Looks Like

In football, a player that crosses into the end zone gain points. In soccer, a player kicks the ball into the net to score. Hockey, lacrosse, and basketball are all the same. The player takes the object and moves it into the designated area to gain points. The team with the most points wins the game.

Why is it that we can define what a win looks like in sports, but we fail to do so in our leadership, our businesses, or our homes?

Learning how to work hard without setting a target is futile. It is insanity to work hard without having a clear direction to place your energy. I would argue that defining a win is one of the most important routines that a leader can have. Defining a win separates superficial activity from meaningful activity.

When I define a win, I know the goal line I have to cross[1]. Knowing where the goal line is informs me of the activity I have to engage in to cross it. Without a clear direction, I am spinning my wheels hoping that I will get to a destination I haven’t defined. It is like asking a GPS for directions but failing to input the destination.

4 Steps to Define a Win
  • Know the outcome you desire.
  • Declare the outcome in specific, meaningful terms.
  • Write the outcome down.
  • Set your activity list to only do that which will complete your goals.

Let me give you an example. 15 years ago, I started speaking professionally. As a young and naïve speaker, I thought winning meant that I had to get a reaction from the audience. If they cheered, smiled, or cried, I considered myself a winner. The problem was my lack of understanding of what a win looked like. As a seasoned speaker, my wins look different.

As of today, when I speak, I am not looking for any emotional reactions from the audience. I win if, and only if, I clearly communicated my point so that anyone hearing the talk can take it and apply it to their lives that day. That is how I define a win when I speak now.

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Create a habit of declaring a win. When you do, you will see your productivity soar and your encouragement increase. Pairing a hard work ethic with wise decisions creates victory. Stop being a mouse on a wheel that goes nowhere, and start being the captain of your fleet.

2. Evaluate Your Activity

Not all activity is equal. There are things you must do, things you need to do, and things we can either give away or delete. The greatest challenge of a leader is understanding the difference. Understanding what activity is busywork and what activity is mission work is pivotal.

Not only do we need to learn how to evaluate our activity, but we must make this a core routine in our arsenal of success. Stop working so hard on everything and start learning how to work hard on the right things.

Not every activity will move the needle forward for you. In fact, you were never meant to do everything yourself! Once we stop trying to be a martyr in our leadership, we can start looking at how to take things off our plates through delegation.

Based on the Eisenhower box, there are 4 things that we look at when deciding on which activities are important:

  • Do now
  • Plan to do it later
  • Delegate to someone else
  • Delete it

Powerful questions are the way you discover if the activity is right or not:

  • Does this activity move me towards or away from my goals?
  • Do I have to do this activity or can I give this activity away to someone else?
  • Does this activity have to be now right now or can it be scheduled for later dates?
  • Does this activity have to be done at all?

Evaluating the type of activity you engage in should be a routine that you do daily. Learning how to work hard should create progress. Having a system of evaluation and a routine to do it will help.

3. Prioritize Your Calendar

If you were to show me your calendar, I could show you why you are not further along. When you lack the routine of placing things on your calendar, two things happen.

First, what does not make it on your calendar does not get done.

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It is a simple truth that is often overlooked. Your calendar contains the power to change your life. Yet, we don’t use our calendars to their fullest potential.

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” -John C. Maxwell

Also, if you don’t mark you activities on your calendar, you are leaving it open to other’s priorities.

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” -Stephen Covey

Having a routine in your life where you place things on your calendar is pivotal to your success. This is not a routine one should overlook.

It’s time to take your leadership and business to the next level. It’s time to start putting your daily routines on your calendar, along with your priorities.

4. Reflect on Your Day and Plan the Next

We are all about the morning routine. Whatever that looks like for you, there should be a routine in the morning that sets you up for success.

Hard work starts when your feet hit the ground in the morning. Creating the habit of winning starts with the first thing you accomplish that morning. If you win your morning, you will win your day.

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Best Morning Routine to Prepare to Work Hard

    But how often have you heard people talk about an evening routine? Tomorrow is won the day before it happens. When you fail to plan your day, you may put your effort toward in the wrong things. Route replaces routine. Indecision replaces decisiveness. Losses replace wins. The discouragement will deflate your momentum and increases the chances of procrastination. That is why we set our schedule the night before.

    “Every battle is won or lost before it is ever fought.” -Sun Tzu

    Working hard doesn’t have to be hard work. It shouldn’t take much out of you learn how to work hard as long as you work smart. Having a time where you reflect on the day and set your priorities is the difference-maker.

    Use these questions to reflect on your day:

    • What went well?
    • What didn’t go well?
    • What can I change?
    • What do I need to start doing?
    • What do I need to stop doing?

    The Bottom Line

    Navigating through life is hard work. Yet, the work doesn’t have to be hard when you work smarter. When you create routines that support your mission, you create wins. Working hard, the smart way will tip the balance in our favor.

    Boxing legend Joe Frazier said:

    “Champions aren’t made in the ring; they are merely recognized there.”

    Champions put in the hard work behind the scenes. The world recognized them as a champion when they saw the results of the hard work. Right now, you are doing the work of creating a champion in yourself.

    That work is setting your routines in order because you now know that success flows from your daily routines. If you are not experiencing the success you desire, then it is time to change things up.

    More on Creating Healthy Routines

    Featured photo credit: Zan via unsplash.com

    Reference

    [1] The Balance Careers: Interview Question: “How Do You Define Success?”

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