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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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Published on January 16, 2019

How to Effectively Manage a Heavy Workload at Work

How to Effectively Manage a Heavy Workload at Work

We’re all busy, but sometimes we go through periods where the work piles up and it seems like it might never end.

You might have such a heavy workload that it feels too intimidating to even start.

You may have said yes to some or too many projects, and now you’re afraid you won’t be able to deliver.

That’s when you need to take a step back, take a deep breath, and start looking at what’s working and what’s not working.

Here’re 13 strategies you can use to get out from under your overwhelming workload:

1. Acknowledge You Can’t Do It All

Many of us have a tendency to think we can do more than we actually can. We take on more and more projects and responsibility and wear numerous hats.

We all have the opportunity to have and take on more work than we can reasonably expect to get done. Unfortunately, our workload is not static. Even now, while you are reading this article, I’m guessing that your inbox is filling up with fresh new tasks.

To make real, effective progress, you have to have both the courage and resourcefulness to say, “This is not working”. Acknowledge that you can’t do it all and look for better solutions.

At any given time in your life, there are likely many things that aren’t going according to plan. You have to be willing to be honest with yourself and those around you about what’s not working for you, both personally and professionally.

The more you exercise your ability to tell the truth about what’s working and what’s not working, the faster you’ll make progress.

2. Focus on Your Unique Strengths

Whether you’re an entrepreneur, a leader or working as part of a team, every individual has unique strengths they can bring to the table.

The challenge is that many people end up doing things that they’re simply not very good at.

In the pursuit of reaching your goals or delivering a project, people end up doing everything themselves or taking on things that don’t play to their unique strengths. This can result in frustration, overwhelm and overwork.

It can mean projects taking a lot longer to complete because of knowledge gaps, or simply not utilizing the unique strengths of other people you work with.

It is often not about how to complete this project more effectively but who can help deliver this project.

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So, what are your unique strengths that will ensure your workload is delivered more effectively? Here’re some questions to help you reflect:

  • Are you a great strategist?
  • Are you an effective planner?
  • Is Project Management your strength?
  • Is communication and bringing people together your strength?
  • Are you the ideas person?
  • Is Implementation your strength?

Think about how you can bring the biggest value to your work and the projects you undertake.

3. Use the Strengths of Your Team

One of the simplest ways to manage your workload effectively is to free up your time so you bring your highest level of energy, focus and strengths to each project.

Delegation or better teamwork is the solution.

Everyone has unique strengths. It’s essential to think teamwork rather than working in isolation to ensure projects can be completed effectively. Besides, every time you give away a task or project that doesn’t play to your unique strengths, you open up an opportunity to do something you’re more talented at. This will empower both yourself and those around you.

Rather than taking on all the responsibilities yourself, look at who you can work with to deliver the best results possible.

4. Take Time for Planning

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe”. – Abraham Lincoln

One hour of effective planning could save hours of time. Rather than just rushing in and getting started on projects, take the time to map everything in.

You can take the time to think about:

  • What’s the purpose of the project?
  • How Important is it?
  • When does it need to be delivered by?
  • What is the best result and worst result for this project?
  • What are the KPIs?
  • What does the project plan and key milestones look like?
  • Who is working on this project?
  • What is everyone’s responsibilities?
  • What tolerances can I add in?
  • What are the review stages?
  • What are the challenges we may face and the solutions for these challenges?

Having absolute clarity on the project, the project deliverables and the result you want can save a lot of time. It also gets you clear on the priorities and timelines, so you can block out the required amount of time to focus and concentrate.

5. Focus on Priorities

Not everything is a priority, although it can often feel, in the moment, that it is.

Whatever you’re working on, there is always the Most Urgent, Important or Most Valuable projects or tasks.

One tool you can use to maximize your productivity and focus on your biggest priorities is to use the Eisenhower Matrix. This strategic tool for taking action on the things that matter most is simple. You separate your actions based on four possibilities:

  1. Urgent and important (tasks you will do immediately).
  2. Important, but not urgent (tasks you will schedule to do later).
  3. Urgent, but not important (tasks you will delegate to someone else).
  4. Neither urgent nor important (tasks that you will eliminate).

James Clear has a great description on how to use the Eisenhower Matrix: How to be More Productive By Using the Eisenhower Box

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    The method I use with my coaching clients is to ask them to lay out their Top Five priorities for the day. Then to start with the most important priority first. At the end of the day, you review performance against these priorities.

    If you didn’t get everything accomplished, start the next day with your number one priority.

    If you are given additional task/projects during the day, then you will need to gauge their importance V the other priorities.

    6. Take Time Out

    To stay on top of a heavy workload, it’s important to take time out to rest and recuperate.

    If your energy levels are high and your mind and body is refreshed and alert, you are in more of a peak state to handle a heavy workload.

    Take time out of your day to go for a walk or get some exercise in. Leave early when possible and spend time with people who give you a lot of energy.

    In the background, it’s essential to get a good night’s sleep and eat healthily to sharpen the mind.

    Take a look at this article learn about The Importance of Scheduling Downtime.

    7. Maintain a Healthy Work-Life Balance

    Maintaining a healthy work-life balance can be tough. The balance we all crave is very different from one another.

    I’ve written before about 13 Work Life Balance Tips for a Happy and Productive Life. Working longer and harder doesn’t mean achieving more, especially if you have no time to spend with the people that matter most. The quality of who you are as a person, the relationships you have, the time you spend in work, deciding on what matters most is completely within your control.

    Work-life balance is about finding peace within yourself to be fully present, wherever you are, whether that be in the office or at home, right now. It’s about choosing what matters most and creating your own balanced life.

    If you feel there is not enough balance, then it may be time to make a change.

    8. Stop Multitasking

    Multi-tasking is a myth. Your brain simply can’t work effectively by doing more than one thing at a time—at least more than one thing that requires focused attention.

    So get your list of priorities (see earlier point), do the most important thing first, then move to the next item and work down your list.

    When you split your focus over a multitude of different areas, you can’t consistently deliver a high performance. You won’t be fully present on the one task or project at hand.

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    If you allocate blocked time and create firm boundaries for specific activities and commitments, you won’t feel so overwhelmed or overworked with everything you have to do.

    9. Work in Blocks of Time

    To keep your energy up to produce your best results it’s essential to take regular breaks.

    I use the 60-60-30 method myself and teach it to my coaching clients.

    Work on a project for a sustained period of 50 minutes.

    Then take a 10-minute break. This could be taking a walk, having a healthy snack or just having a conversation with someone.

    Then continue to work on the project for a further 50 minutes.

    Then take another 10-minute break.

    Then take a complete 30-minute break to unplug from the work. This could be time for a proper lunch, a quick bit of exercise, reading or having a walk.

    By simply taking some time out, your energy levels stay up, the quality of your work improves and you reduce the risk of becoming burned out.

    10. Get Rid of Distractions

    Make an estimation on how many times you are distracted during an average working day. Now take that number and multiply it by 25. According to Gloria Mark in her study on The Cost of Interrupted Work, it takes us an average of 23 minutes and 15 seconds to return to the original task after interruption.[1]

    “Our research has shown that attention distraction can lead to higher stress, a bad mood and lower productivity.”

    Distractions don’t just take up your time during the distraction, they can derail your mental progress and focus for almost 25 minutes. So, if you are distracted 5 times per day, you could be losing almost 2 hours every day of productive work and almost 10 hours every week.

    If you have an important project to work on, find a space where you won’t be distracted, or try doing this.

    11. Commit Focused Time to Smaller Tasks

    You know sometimes, you need to simply tackle these tasks and take action on them. But there’s always something more pressing.

    Small tasks can often get in the way of your most important projects. They sit there on your daily To Do list but are often forgotten about because of more important priorities or because they hold no interest for you. But they take up mental energy. They clutter your mind.

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    Commit to spending a specific period of time completing all the small tasks you have on your To Do list. It will give you peace of mind and the space to focus more on your bigger priorities.

    12. Take a Time Audit

    Do you know exactly where your time is going each day? Are you spending too long on certain projects and tasks to the detriment of bigger opportunities?

    Spend a bit of time to analyze where you are spending your time. This insight will amaze you and give you the clarity to start adjusting where you focus your time and on what projects.

    You can start by taking a piece of paper and creating three columns:

    Column A is Priority Work. Column B is Good Work. Column C is low value work or stuff.

    Each day, write down the project or task and the time spent on each. Allocate that time to one of the columns.

    At the end of the week, record the total time spent in each column.

    If you are spending far too much time on certain types of work, look to change things so your focused time is in Column B and C.

    13. Protect Your Confidence

    It is essential to protect our confidence to ensure we don’t get overwhelmed, stressed and lose belief.

    When you have confidence as a daily resource, you are in a better position to problem solve, learn quicker, respond to anything, adjust to anything, and achieve your biggest opportunities.

    Confidence gives you the ability to transform fear into focused and relaxed thinking, communication, and action. This is key to put your mind into a productive state.

    When confidence is high, you can clearly see the possibilities at hand and create strategies to take advantage of them, or to solve the challenges you face each day.

    Final Words

    A heavy workload can be tough to deal with and can cause stress, burnout and ongoing frustration.

    The key is to tackle it head on, rather than let it go on and compound the long-term effects. Hopefully, you can take action on at least one of these tips.

    If it gets too much, and negatively affects your physical and mental health, it may be time to talk to someone. Instead of dealing with it alone and staying unhappier, resentful and getting to a point where you simply can’t cope, you have to make a change for your own sanity.

    Featured photo credit: Hannah Wei via unsplash.com

    Reference

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