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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 January 13, 2020

                50 Motivational Quotes for Work to Inspire Success

                50 Motivational Quotes for Work to Inspire Success

                Let’s face it – no matter how excited you are about a new project or priority in your life, there will always be days when your motivation lags. Days when – despite all the progress you’ve made in the past – it just sounds easier to sit on the couch playing video games than to buckle down and crank out the work needed to meet your goals.

                In order to be successful, you must be able to motivate yourself past these humps. Whenever you feel your drive and determination lagging, turn to these motivational quotes for work to provide the extra spark of passion needed to keep you on track.

                Quotes about Goal Setting

                Whether you’re still in the planning phases of your business or whether you’re plotting a plan of attack to bring about your long-range vision, setting good goals is a critical part of succeeding in business.

                Check out these quotes for extra inspiration on how to turn your dreams into reality:

                quote-Benjamin-E.-Mays-the-tragedy-in-life-doesnt-lie-in-106113

                  “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”– Benjamin Mays


                  “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen


                  “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”–William J. Bennett – The Book of Virtues


                  “The entrepreneur is essentially a visualizer and actualizer… He can visualize something, and when he visualizes it he sees exactly how to make it happen.”–Robert L. Schwartz

                  Quotes about Achieving Excellence in Work

                  Once you’ve got your goals together, you’ll need to put in 110% of your effort in order to transform these visions into reality. To increase your motivation to work at a consistently high level, take a look at the following words of wisdom:

                  “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle


                  “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

                  Desire is the key to motivation

                    “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti


                    “The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck


                    “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

                    Quotes about Determination and Persistence

                    Since every business or other endeavor is bound to hit some rough patches, it’s often a person’s level of determination and patience that brings about either success or failure. These positive quotes give you an extra boost of encouragement:

                    “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


                    “Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”–Hal Borland


                    “Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”–Calvin Coolidge

                    quote-Thomas-Fuller-an-invincible-determination-can-accomplish-almost-anything-92190

                      “An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”–Thomas Fuller

                      Quotes about Leadership

                      Whether you use it to engage your employees, to encourage teamwork or motivate others to follow your unique way of thinking, leadership is crucial. Take your leadership cues from these renowned leaders’ famous sayings:

                      “The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.” –Warren G. Bennis


                      “All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”–John Kenneth Galbraith

                      Leadership is not magnetic personality

                        “Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”–Peter F. Drucker


                        “The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan


                        “High sentiments always win in the end. The leaders who offer blood, toil, tears and sweat always get more out of their followers than those who offer safety and a good time. When it comes to the pinch, human beings are heroic.”–George Orwell

                        Quotes for Success

                        Think of success as a holistic process – one which results from the combination of goal-setting, excellence, patience, determination and leadership you prioritize throughout your career. These highly successful people provide you with an excellent source of motivation:

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                        “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey


                        “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

                        Success is the ability to go from one failure to another with no loss of enthusiasm.

                          “Success consists of going from failure to failure without loss of enthusiasm.”–Winston Churchill


                          “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.”–John Maxwell


                          “Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson


                          “The great successful men of the world have used their imagination.  They think ahead and create their mental picture in all its details, filling in here, adding a little there, altering this a bit and that a bit, but steadily building – steadily building.”–Robert Collier


                          “It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it.”–Arnold Toynbee

                          Sports Quotes for Athletes

                          You don’t need to be a Michael Jordan-caliber athlete to draw inspiration from the following quotes. Even if you’re just a recreational player or someone who’s using sports as a means to get back in shape after long periods of inactivity, the following motivational sports quotes will encourage you:

                          “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan


                          “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”–Lance Armstrong

                          Strength does not come from winning. Your struggles develop your strengths.

                            “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”–Arnold Schwarzenegger


                            “I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.”–Florence Griffith Joyner


                            “Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”–Unknown


                            “If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post


                            “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”–Vince McConnell

                            Quotes to Motivate Learning

                            Committing yourself to pursuing knowledge in a single area is a tremendous endeavor – one that often seems overwhelming given the depth and breadth of information that’s available today. Keep the following motivational quotes in mind if you’re learning:

                            “How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and the strong. Because someday in life you will have been all of these.”–George Washington Carver

                            quote-William-Arthur-Ward-if-you-can-imagine-it-you-can-36189

                              “If you can imagine it, you can achieve it; if you can dream it, you can become it.”–William Arthur Ward


                              “It is the mark of an educated mind to be able to entertain a thought without accepting it.”– Aristotle


                              “Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer


                              “Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield


                              “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”–Chinese Proverb


                              “Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.”–William Arthur Ward


                              “Books can be dangerous. The best ones should be labeled ‘This could change your life’.”–Helen Exley


                              “A book is like a garden carried in the pocket.”–Chinese Proverb

                              All-Time Favorite Positive Quotes

                              Finally, whatever your goals are in life, you can’t go wrong by taking the advice of the following famous motivational quotes:

                              “Change your thoughts and you change your world.”–Norman Vincent Peale


                              “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”–Steve Jobs


                              “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”–Maria Robinson


                              “Out of clutter, find Simplicity. From discord, find Harmony. In the middle of difficulty lies Opportunity.”–Albert Einstein


                              “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”–Lyndon Johnson

                              If we did all the things we are capable of, we would literally astound ourselves.

                                “If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison


                                “You miss 100% of the shots you don’t take.”–Wayne Gretzky


                                “Success is not final, failure is not fatal: it is the courage to continue that counts.”–Winston Churchill


                                “What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

                                Final Thoughts

                                To use these motivational quotes effectively, find the one that speaks to you. Although all of the phrases listed above can be considered “motivational,” only you can decide which one resonates with you most directly.

                                Next, take the quote you’ve settled on and copy it onto small index cards or other pieces of paper that can be stored around your home and workspace.

                                If you’re creative, you can create inspiration boards, signs or other decorative displays featuring your favorite motivational quotes – really, though, the most important thing is that your chosen phrase be accessible in a variety of different places. This will make it easy to access and review whenever you feel your motivation slipping away.

                                More Inspiring Quotes

                                Featured photo credit: Kyle Glenn via unsplash.com

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