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You Are 7 Steps Away From Making A Habit Last

You Are 7 Steps Away From Making A Habit Last

Habits are the little things we do repeatedly, often subconsciously. They end up shaping our lives. Day after day, they make us who we are. Eat healthy and you get slim, exercise and you get fit, read and you get smart, etc.

“Your actions become your habits, Your habits become your values, Your values become your destiny.” – Mahatma Ghandi

      Building habits is arguably the most impactful skill we can acquire in life. Can you imagine that 16 million deaths could be avoided every year by simple habit change? It is hard though to break old habits and form new ones. People seem to believe that they can transform their lives by simply making a wish when comes the New Year. But 92% of these resolutions fail.[1] Could it be that modern life makes us lazy? In our on-demand society, food gets delivered to our place in 10 minutes. We have a taxi waiting at our door 30 seconds after we ask for it. Everything has to go fast. We don’t accept that certain things take time and give up easily when we face challenges.

      Let me tell you the ugly truth: forming habits does take time and it requires efforts. It’s not going to happen just by hoping for it. It’s not going to work if you are not genuinely prepared to change. And there will be obstacles on your way. You can try and reject this ugly truth. It’s up to you. You then risk to get stuck in your old ways and fail to build the life you want. New Year after New Year, you will be making the same resolutions over and over again. In 10 years from now, those who don’t change their poor eating habits will be obese. Those who fail to introduce regular exercise in their life will be unfit. And those with bad financial habits will be poor.

      As a teenager, I went through a deep crisis which left my life as a mess. I had to reprogram myself and rebuild my life habit after habit. That’s when I realized that we can become the architects of our lives. Over the years, I refined my approach to setting goals and building habits. It has been my passion for 20 years now. And it has helped me live a dense and meaningful life. Here are a few examples:

      • I have written more than a 100 songs while I’m not a particularly gifted musician.
      • I represented France in the 2015 ITU Triathlon World Championships while I am not the most athletic person.
      • I have launched a promising startup called GOALMAP while I am not very business savvy.
      • I have also gathered the biggest dream journal in the world (I’m getting close to 10,000 dreams)!

      This was all thanks to habits. When you are able to form habits, you can steer your life in the direction you want. If you are keen to try this approach for yourself, you can follow this step-by-step guide.

      1. Assess your readiness for change

      According to James O. Prochaska’s transtheoretical model of behavior change, there are 6 stages involved in changing:[2]

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      • Pre-contemplation: People at this stage do not intend to start the healthy behavior in the near future (within 6 months), and may be unaware of the need to change.
      • Contemplation: People at this stage intend to start the healthy behavior within 6 months.
      • Preparation: People at this intend to start the healthy behavior within the next 30 days.
      • Action: People at this stage have changed their behavior within the last 6 months.
      • Maintenance: People at this stage have changed their behavior more than 6 months ago.
      • Termination: The new behavior is ingrained, no risk to relapse.

      If you jump straight into the action phase while you are not yet ready for it, you are most likely to relapse. In order to progress through the stages of change, you need:

      • A growing awareness that the advantages (the “pros”) of changing outweigh the disadvantages (the “cons”).
      • Confidence that you can maintain changes in situations that tempt you to return to your old, unhealthy behavior.
      • Strategies that can help you make and maintain change. These strategies are called the “processes of change”. Different strategies work best for different stages.

      Don’t put the cart before the horse. If you are not mentally prepared to change, any effort you make will be counterproductive. If you realize that you do not intend to start a new habit right now, try and figure in which stage you are and apply the “processes of change” which are most relevant for that phase.

      If you are keen to find out more, I recommend you read Changing to Thrive by James O. Prochaska. If you are ready for change, keep reading!

      2. Have a grand vision for your life

        Make sure that the habits you decide to work on are aligned with your personal values and the long-term vision you have for life. If there is no deeper meaning in the things you do, you might find it hard to make them stick.

        Before rushing headlong, dig inside of you and get in touch with the powerful vision beyond your desire to change. If you have aspirations such as eating healthy or exercising, what is your vision beyond these goals? Maybe a vision of yourself in good health, fit, slim and happy… Take a moment to visualize the person you aspire to build.

        With this vision in mind, you can see meaning in everything you do. After all, why would you put your sneakers on and go for a run rather than watching a TV series? The sofa might be more tempting than the effort! But get back to your vision and the choice will come effortlessly. When your vision is anchored deeply, it is easy to light it up. The closer the vision is to your heart, the stronger it will be, and the more easily you will push through the obstacles. Get back to your vision, when you fail or when you succeed – it will show you the way.

        3. Start small

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          When we think about changing our life, we are tempted to change everything at once and come up with a bucket list of 20 things to work on at the same time. It’s so exciting! It rarely works though. If we try to do too much, we soon feel overwhelmed. Chances are great that we will give up.

          This doesn’t mean you have to focus on a single habit. Actually, taking action on one behavior increases the odds of taking action on a second behavior. This is called “coaction”. Start with the top 2 to 4 habits you want to build.

          Don’t set the bar too high at the beginning. When you get on a bike, you should start with an easy gear, and shift up gears as you build speed. It’s all about momentum.

          4. Make a plan

          You need to plan how you are going to weave the new behavior into your life. For a habit to stick, it has to become part of your routine. You need to turn it into some sort of automatic process. The key to building a habit is repetition. Try and build a ritual: same day, same time, same place, etc.

          Make sure you have the basic questions answered in advance: When will you do it? Where? How? With whom?

          If you want to exercise more regularly, you have to plan how this is going to happen. Which sport? Which days of the week? Will you go straight after work? Then you need to take your gear with you. Do you have all the equipment you need? If not, go get it. Do you have a friend who could go with you and become your motivation partner?

          B.J. Fogg, a psychologist and researcher at Stanford University who has studied behavior change for more than 20 years, has a great trick: attaching the new behavior to an existing one. For that, use “after”: after I wake up, I meditate for 10 minutes; after I get back from work, I do 10 push-ups; after I finish my breakfast, I take vitamins, etc.

          5. Set goals

          If your aspiration to change remains too vague, you are likely to fail. Set instead proper goals for the habits you want to build. These goals must be S.M.A.R.T.: specific, measurable, attainable, realistic and time-bound.

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          Have clear, quantified targets. Instead of “drinking more water”, set a goal to “drink at least 2 liters a day”. Instead of “playing music again”, set a goal to “play the piano 20 minutes per day”.

          Set daily goals wherever possible. If you do something every day, it becomes much easier to make it stick. Let’s imagine for instance that you want to read more. You have more chances to make it a habit with a daily goal (20 minutes) than a weekly one (2 hours).

          Read more about how to set yourself the right goals in my other article Why I Can Be the Only 8% of People Who Reach the Goal Every Single Time

          6. Track your progress

            A study of nearly 1,700 participants in a weight-loss program showed that those who kept daily food records lost twice as much weight as those who kept no records.[3] Tracking fosters self-awareness. When you understand yourself better, it becomes much easier to change.

            “That which is measured improves.” – Karl Pearson

            Track your progress in a systematic fashion, not just in your head. You can use a piece of paper, an Excel spreadsheet, an app, etc. Make it simple to update and easy to access.

            7. Analyze your progress and adjust your habits

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              Your habits are not meant to be cast in stone. We said earlier we have to start small. Then, as we gather momentum, we can add another habit, or raise the bar higher.

              On the other hand, when we go through tough times, we can momentarily revise our ambitions down and avoid hitting the wall. That’s part of the journey. You shouldn’t judge yourself. Stay flexible, shift to a lower gear and your habits will pick you up.

              With quantified targets, you can easily keep track of your progress against the goals you had set. It is then time to take a step back, draw conclusions and reset your habits. Here are a few examples:

              • Add: “I started with two habits, drinking water and going to bed early. I’m now fairly comfortable with those two. It’s time to add regular exercise to my routine.”
              • Adjust down: “Running three times a week was too ambitious. I manage to go once a week, two sometimes. I’ll change my target to twice a week instead and build up from there.”
              • Adjust up: “I have consistently hit my target of reading two hours per week. I enjoyed reading that much and learned a lot. Let’s increase the target to two and a half hours.”
              • Stop tracking: “I used to drink too much coffee some days when I hadn’t slept enough the previous night but over time I managed to ingrain a new habit. I don’t drink more than two cups a day anymore.”
              • Replace: “I liked the idea of practicing martial arts but I fail on this goal week after week. I realize that I don’t enjoy the process as much as I liked the idea. It’s time to switch to another sport.”

              Try and do such a review of your habits at least every other month. It will help you adjust your trajectory over time.

              Forget about the magic potion

                Rome wasn’t built in a day, I know it’s cliché but it’s always true. There really is no shortcut to a happy and fulfilled life. One has to be persistent, and walk day after day. It’s incredible how far we can get when we walk in the same direction without stopping, even at a gentle pace.

                Forming habits definitely requires effort, especially at the beginning as you have to overcome inertia. Please keep fighting. If you don’t fight, you run the risk of going through life without really living.

                Make this effort, focus on repetition, and day after day it will get easier. The habit of doing will replace the habit of not doing. It’s challenging to get started, but it’s also difficult to stop once you get started.

                Featured photo credit: Picjumbo via picjumbo.com

                Reference

                More by this author

                Damien Catani

                Founder at GOALMAP

                You Are 7 Steps Away From Making A Habit Last Why I Can Be the Only 8% of People Who Reach the Goal Every Single Time How I Bounced Back From a Fiasco

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                Last Updated on November 27, 2020

                15 Office Design Tricks That Will Increase Your Productivity at Work

                15 Office Design Tricks That Will Increase Your Productivity at Work

                Where you work has an enormous impact on how you work – on your ability to focus (and stay focused) and your overall ability to be productive. That means the design of your office, whether you work at home or in a larger company environment, is of supreme importance. This isn’t just about Feng Shui, this is about producing results and getting things done.

                According to studies done on workplace and productivity, the most significant factor in determining an employee’s ability to focus is their physical environment. In fact, it’s been said that a well-designed office can increase your productivity about 20%. However, despite the studies and statistics, nearly half of the employers interviewed don’t consider workplace design a good business investment.

                So what is a productivity hack to do? What if you work in an environment that doesn’t promote focus?

                Check these 15 factors and make changes where you can. A little adjustment can produce a lot of impact.

                Lighting

                Lighting is one of the most important factors in staying focused and feeling inspired to create, yet it’s one of the most overlooked and least invested in. Bad lighting can cause fatigue, eyestrain, headaches and overall irritability. Dark spaces can actually produce depression.

                If you work in a company office:
                You probably have no control over your general lighting so bring in your own, if need be. Consider using natural light bulbs or a light therapy device.

                If you work from a home office:
                Open the windows and doors and let natural light in. Using lamps in a variety of areas for cloudy days or when it’s dark.

                Chair and Table

                If you’ve ever sat at a desk to do work but found yourself adjusting, stretching and moving too often to actually stay focused, then you’re aware of the importance of having a correctly fitted table and chair. In today’s work environment where so many of us are sitting for most of our day, it is critical that your throne fits your body probably.

                Consider these quick ergonomic checks:

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                • Eyes 24-36 inches from the computer screen. The top of the monitor should be below or at eye-level.
                • Feet should be on a foot rest or resting on the floor.
                • A slightly reclined chair posture is best to reduce pressure on your spine and minimize lower back pain.

                If you work in a company office:
                Ask for an adjustable chair. Add pillows for your lower back or bum, if you need it. Many companies will also provide risers for computers to adjust the height of your computer screen (and a separate keyboard to keep your hands and wrists in the ideal position)

                If you work from a home office:
                Invest in a decent chair or at least use a few pillows to make the chair more comfortable. If the table is too high, add pillows to your chair. If it is too low, consider buying leg risers from your local hardware store and using books beneath your computer to raise the screen. Use a separate keyboard.

                Clutter

                Your mama was right, it’s important to clean up your room. Clutter may help the creative mind create, but it isn’t necessarily helpful for focus and productivity.

                If you work from a company office: While you can’t control the cleanliness of the office at large, do keep your own environment around you clean. Spend 10 minutes every morning or evening making sure things are put away, filed, organized and generally out of sight so you’re not distracted by it later.

                If you work from a home office: Because you work from home, the entire house or apartment is potential for distraction. If you can afford it, hire a professional cleaning service to keep your home clean. If not, schedule a specific day and time to clean your home. Commit to doing daily pickup at a specific time. And spend at least 10 minutes every day making sure your office  is organized and tidy.

                Room Color

                The colors around us all have an effect on our moods and brain function. It evokes both a physical and emotional response. So choosing the right colors for your work space has the ability to affect your productivity. For instance, blue has been said to illicit productivity. Mind you, too much of anything can be overwhelming, even color.

                If you work from a company office: Bring in items from home that are a certain color that inspire you and keep you focused. Use postcards, magazine cutouts, even just blocks of color will do.

                If you work from a home office: If you work from home, you have much more control over the colors around you. Consider repainting a wall, adding color to the table you work at, or hanging pictures that are dominated by a specific color.

                Room Temperature

                Most offices keep their temperatures around 65-68 Fahrenheit but it turns out that this might not be good for productivity. Warmer rooms actually make people more productive.

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                If you work from a company office: Most offices are regulated by somebody else, so bring a space heater, sweaters and blankets to your work space.

                If you work from a home office: Depending on the season, open the windows or adjust the heat or a/c so that you’re more comfortable and warm. Pile on the sweaters in the winter or add a space heater to your feet.

                Room Scents

                Like the color of the space you work in, our sense of smell can powerfully affect our mood, mindset and thus our productivity. Consider adding scents to your work space to jar your mind into focus when you start to notice yourself drifting off.

                Try using these scents to stay focused:

                • Pine – Increases alertness
                • Cinnamon – Improves focus
                • Lavender – Helps to relax you during a stressful work day
                • Peppermint – Lifts your mood
                • Citrus (any) – Wakes you up  and lifts your spirits

                If you work from a company office: Most people will not appreciate added scents to their work environment so you’ll need to keep it subtle. Keep essential oils in your bag or drawer and when you’re in need of a boost put a few drops on a handkerchief or cotton ball.

                If you work from a home office: Use candles, incense or essential oils. You can also simmer herbs and spices in the kitchen to fill your home with a warm scent.

                Noise Level

                The noise level in a work environment can vary greatly depending on the size of the team you work with, the office design and company culture. But make no mistake, the noise around you affects your ability to stay on task. Not only can it be distracting, it can also raise stress levels making your ability to sustain productivity far more difficult.

                If you work from a company office: Bring in noise cancellation headphones and use music services like Spotify or Songza and choose concentration boosting sounds, like white noise.  Find out if your office offers quiet work spaces for times when you need the utmost focus.

                If you work from a home office: Sometimes the complete quiet can be as distracting as an office. Use a service like Coffivity to mimic the noise of a coffee shop, which has been said to help with concentration.

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                Air Quality

                Air quality can drastically affect our ability to focus and think clearly. Get this: OSHA estimates that the total annual cost of poor air quality in office environments costs employers $15 billion “due to worker inefficiency and sick leave.” Yeah, it’s serious business.

                If you work from a company office: Talk to them about installing air filters. If there is a way to bring in fresh air through windows or doors, arrange to have them opened for at least a portion of the day. If nothing else, get a personal air filter to have on your desk or nearby.

                Also, get a plant (or better yet, have the company buy and use more plants in the office!). Plants are great at filtering the air and providing clean, purified oxygen.

                If you work from a home office: Open windows and doors and let in the fresh air. Install an air filter or get a portable air filter to keep near your desk. And, yes, you too should get a plant.

                Different Spaces

                If you can manage it, give yourself more than one space to work from. Putting yourself in a new space with different qualities and things to look at quite literally shifts your brain and helps you stay focused.

                If you work from a company office: Many offices offer a variety of environments to work from: your personal space, lobbies, break out rooms, conference rooms, kitchens and eating areas and, if you’re lucky, they also provide lounge areas. Use all these spaces to vary your routine. Make sure your supervisor knows so they don’t think you’re slacking off and know tat you’re actually getting more done!

                If you work from a home office: If you work at a desk, add a comfortable couch or chair to the room. If your space is less flexible or ultra tiny, think about more creative ways to change your work space. Rotate the pictures on your walls every couple of days. Sit on the other side of your desk. Get a lamp and multiple colored bulbs. Or go work at a café, the library or in a park.

                Organization of People

                Most employers organize employees around job function or in specific divisions. Instead, studies show that people are more creative and productive when they are sitting with colleagues that share the same goal or client. Not only are you able to get answers and generate solutions quicker, but because you’re directly accountable to the people around you, you’re more likely to stay on task and productive.

                If you work from a company office: Ask your employer if you can experiment by clustering your group together in a conference room for a day or a week. Get feedback from everybody involved. Show the results. If your company won’t make permanent adjustments, perhaps they’ll allow you to work together a couple times a week when the conference room or lounge area is free.

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                If you work from a home office: This is a little bit more difficult because when you work at home you’re not with colleagues. You can recreate a similar space digitally, however. Create a Skype group and have everyone logged in during working hours. You can do morning accountability and check-ins while remaining available for questions, solution-finding and general banter that promotes creativity.

                Idea Storage

                Ever been working hard when you’re suddenly distracted by a great idea? At first you try to push it away, but then the next thing you know you’re 20 pages deep into an online search on the topic. Ideas should be encouraged and cultivated, but when they come right in the middle of another task it can be incredibly distracting. Instead, create a place to store your ideas that’s easily accessed from your work space.

                For both a company and home office: Keep pads of paper around, have a chalk wall, get a white board – when you have a spark of inspiration write it down right away to get it out of your head then return to the task at hand. Then, at the end of the day or when you have free time, collect all the ideas and review them. With a little time and space you can better decide if it’s worth pursuing or better to leave it on the back-burner.

                Refreshment

                Our brain needs nourishment to keep going, especially when we’re driving hard and staying focused. You can let a rumbling stomach go on for only so long before the brain shuts down. Assuming your different is like wanting your car to keep driving without having to stop and fill it with gas. A novel idea, but not realistic.

                If you work from a company office: Pre-make snacks for the day and/or week. Or, bring in prepackaged snacks. Keep in mind that junk food has properties of diminishing returns so if you’re buying your food prepackaged think nuts, fruit, unsweetened yogurts, and hummus and crackers. Likely, your company provides coffee, tea and water so you don’t have to worry about supplying that for yourself.

                If you work from a home office: If you work from home, this can be a key distraction. Try to reduce the number of times you walk into the kitchen each day. To do this, keep quick and   easy snacks pre-made or prepackaged ready and near your desk. Keep a water bottle nearby. And consider bringing a kettle into your office and stocking tea and coffee so you’re   not tempted to wander around the house and lose time poking through the pantry.

                Bring in Nature

                We are biological creatures, first and foremost. So we are deeply affected by our access to (or lack of) the natural world. It’s important for our psychological and physiological functioning, which directly affects our ability to be productive.

                If you work from a company office: If you don’t have windows in or near your work space, bring in pictures of the outdoor world. Keep a picture of something natural as your screensaver and/or desktop wallpaper. Take walks outdoors at lunch or in between major tasks. Just a few minutes outside in the fresh air and sunshine can boost our mood and shake out the doldrums. Be sure to add a plant to your desk, too!

                If you work from a home office: Keep the shades open and, if you can, let in fresh air. If you can’t see anything natural out of your window, keep pictures of the natural world as your screensaver and/or desktop wallpaper. Take walks. Or, just step outside and put your feet on the ground. Put plants in your office – research shows that having live plants in your office makes you more productive, happier and less stressed.

                Digital Space

                For most people, our primary work is housed within our laptops and our physical environment simply the backdrop to our digital lives. Make sure your computer has software that helps you sculpt the digital environment that best elicits productivity. Use focus apps like this one or this to decrease distractions. Or design your day using intervals with an app like this one to keep you at your peak focus throughout the day.

                Featured photo credit: Phil Desforges via unsplash.com

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