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Published on March 4, 2020

How to Break a Bad Habit in 21 Days (Or Less)

How to Break a Bad Habit in 21 Days (Or Less)

Learning how to break a bad habit can be daunting as habits are often described with negative connotations:

“I’ve got so many bad habits.”

“I’ve picked up this bad habit where I’m always doing X.”

“I’ve noticed you have a habit of always doing Y.”

You rarely hear someone saying:

“I’ve got a really good habit that lets me do X.”

“I love that habit you have of always doing Y.”

Because the habits we’re aware of are often negative, we usually try to break them just by stopping them in one go, which is tough and not always the best solution.

All of the habits that have a positive impact on our lives tend to go unnoticed, which isn’t surprising since they often don’t present us with problems.

The trick for how to break a bad habit is to find an approach that works for you and the particular habit. Not all habits are created equally, and they can’t all be broken in the same way.

What Is a Habit?

A habit is a set of recurring tendencies that are often hard to give up and are usually performed subconsciously.

It’s essential to understand what a habit is before you start to try and break or change one. Luckily it’s straightforward, which helps when you need to recognize when you’re about to go into the habit loop. [1]

First, there is a trigger. This could be a location, a specific time of day, behaviour patterns of those around you, or just the emotional state you’re in.

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The trigger starts a routine, a routine you may not even know you’re following.

Finally, you get the reward or the result. The reward isn’t always the best word to use, certainly with negative habits, but this is what keeps you coming back to the habit over and over again.

Before you learn how to break a bad habit using the techniques described in this post, you should start by noting your triggers, routines, and rewards for each habit.

Once you know these three steps for each habit, you will have started to build a defense for fighting bad habits as you’ll recognise where you are in the habit loop.

How to Break a Bad Habit Quickly

When you’re ready to learn how to break a bad habit, the following tips can help.

1. Replace a Habit With a New One

Part of the habit is the routine that follows the initial trigger, so to reduce the impact of stopping a habitual behavior, you can replace it with another habit that has a more positive and healthy impact on your life.

Smoking is one of the most common habits people are looking to stop and a great example to use for this approach.

There are numerous things you could swap out for when you’re tempted to smoke. Some examples are:

  1. Chew a piece of gum
  2. Eat some fruit
  3. Get a drink
  4. Go for a walk
  5. Play with something in your hands

It depends on your situation, but for any habit replacement, the key is to distract yourself long enough that the temptation to perform the negative habit passes.

2. Celebrate the Small Successes

Breaking a habit can take time. It can depend on how many times per day or week you repeat the habit you want to break or how ingrained it is into your lifestyle.

Whether you can break a habit in 21 days or 21 weeks, you need to celebrate every day where you haven’t repeated the habit. If you can only manage two days before cracking, then celebrate those two days. Don’t expect to break every habit immediately. It takes time.

If you only managed two days on the first try, celebrate next time you make it to a week and so on.

Before you know it, you’ll look back and laugh at the fact you could only manage two days at the start!

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3. Change Your Identity

Habits are often hard to break as they’re typically based on changing how we act in everyday life or are linked to a healthy lifestyle change. These are both fine, but it is more difficult if our identity is fighting against these changes.

To make real significant changes in our lives, we have to start thinking about how we need to change our identity first.

For example, if you’re trying to lose weight, but you think of yourself as someone who always struggles with your weight (“It’s just who I am”), then you’re going to continue to struggle to lose weight. Try changing your thought to “I am capable of making positive changes” and see what happens.

One of the most common examples is a smoker saying something like, “I am a smoker trying to quit” or “I like being a smoker but I need to quit.”

It would be best if you decided on who you want to be in life; this is the first step of changing your identity. If you tell yourself you like being a smoker, it’s unlikely you will be successful in the change you’re seeking to make.

“I’m a non-smoker” or “I’m fit and healthy” are things you can say to yourself daily in your head, quietly to yourself and to others. You can slowly start to change how you identify with yourself.

You’ll back this up with small wins, a streak of a few days with no cigarettes or repeatedly going to the gym or eating better.

Changing your identity takes time, but it can be done.

4. Use Digital Tools to Your Advantage

Digital or just general cell phone use is one of the most well known habits that many of us are trying to cut down on.

Typically, it’s scrolling through social media without noticing how long we’ve been doing it, constantly getting distracted by notifications, or just picking up our cell phone to check it as a distraction from work or life in general.

However, digital tools can be used to help us break a habit, either through reminders to keep us on track or rewards when we’re changing or creating a new positive habit.

Keeping track of a newly formed habit in the form of a streak is a great way to keep you focused and motivated. There are plenty of streak apps out there which let you create a streak, set reminders, and receive mini visual rewards when you hit certain milestones.

Rather than cutting out social media completely, change the reward of a particular habit to a set time period to look at your social networks.

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By using social media on your terms rather than the other way around, it can become a positive addition to your life.

5. Use Visual Cues

One of the oldest and most effective ways for how to break a habit is through visual cues acting as reminders or rewards.

Placing visual reminders, cues, and trackers around your home gives you a cheap, easy, and effective way to keep your habits in the front of your mind. This could involve using a calendar on the fridge where you tick off every completed day since you’ve haven’t performed a negative habit, for example.

Something as simple as Post-It notes on the bedside table reminding you of your goal for that day can be a powerful mental cue to help you break a bad habit.

Visual cues are great as they become a habit in themselves. Taking the calendar on the fridge example, the trigger is seeing the calendar each morning. The routine is ticking off another day on the calendar, and then the reward is seeing the calendar filling up with ticks.

Simple but addictive!

6. Find a Habit-Crushing Partner

Breaking habits is hard, but finding support from a friend or partner can be incredibly helpful in keeping you focused on repeating your new habit or to stop you from repeating an old one.

Look at when your triggers typically happen and find a partner who will most likely be with you when these triggers occur. Have an open and honest discussion with them on what habit you’re trying to crush and explain how they can help.

Help from a partner could come in the following forms:

  1. Simply asking how you are doing with stopping your habit — this keeps the habit in the forefront so you don’t relapse.
  2. Helping you remove the triggers from the environment you share so the temptations are reduced.
  3. Sharing the new reward with you if you’re changing a habit rather than removing it.
  4. Finding a habit your both want to stop and doing it together.

7. Stack Your Habits

Stacking habits is a quick win when it comes to creating new positive habits.

We have thousands of tiny habits we do every day without even realizing it. This could be actions involved in brushing your teeth, the steps of making a cup of coffee when you first get up, putting the radio on when you go in the kitchen, etc.

As we already have thousands of habits we do every day, we can add new habits on top of them.

For example, if your goal is to learn 10 minutes of French each day, you do this after you’ve made your coffee each morning. If your goal is to practice visualization each day, you spend 3 minutes doing so when your alarm goes off each morning.

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It’s that simple: link old habits to new ones.

8. Visualize New Habits

Visualization can help with breaking habits. However, the important part isn’t visualizing the outcome but visualizing the process or the routines you need to create to achieve it.

A study from UCLA found exactly this by comparing students who visualized the process necessary to achieve their goal versus visualizing the actual achievement of the goal. They found that students who did the former enhanced studying techniques and improved grades. [2]

Practising visualization also helps to reduce anxiety around breaking a habit. In some cases, the habit you’re trying to break might cause you stress simply by thinking about it.

Visualizing a positive routine helps with this, even if you do it for only 2-3 minutes a day.

9. Practice Mindfulness

Mindfulness is about being present in the moment and being aware of your thoughts and can, therefore, be a useful tool when learning how to break a bad habit.

By practicing mindfulness and becoming more aware of your triggers, you will increase the likelihood of success in breaking the habit. By recognizing the trigger before you go into the habit of the routine, you’ll be able to break the habit far quicker.

Mindfulness doesn’t mean you fight or block these thoughts. It simply allows you to engage with them in a more productive way.

The Bottom Line

Everyone is different, so try different approaches when it comes to breaking habits. If you fail, look at why, adapt, and try again, and don’t forget to celebrate what you have done well.

Remember that the basics of changing a habit can include these five steps:

  1. Identify the habit you want to break or change.
  2. Discover what is triggering this habit.
  3. Identify the routine that follows the trigger.
  4. Define the reward you are getting for following the routine.
  5. Pck an element to change depending on whether you want to break or change the habit.

To break a bad habit in 21 days, you need to replace something you do many times a day, and this can be a difficult but worthwhile process.

By staying mindful of what does and doesn’t work for you, you can begin to create the lifestyle you have always wanted.

More Tips on Breaking Bad Habits

Featured photo credit: NeONBRAND via unsplash.com

Reference

More by this author

Ben Willmott

Productivity and Project Management blogger for at work and at home

How to Set OKRs to Keep Your Goals on Track Why You Can’t Focus? 20 Things You Can Do to Fix It 8 Essential Project Management Skills for Productive Work 5 Steps (And 4 Techniques) for Effective Problem Solving How to Break a Bad Habit in 21 Days (Or Less)

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Last Updated on January 6, 2021

14 Ideas on How to Measure Productivity to Make Progress

14 Ideas on How to Measure Productivity to Make Progress

Everyone has heard the term productivity, and people talk about it in terms of how high it is and how to improve it. But fewer know how to measure productivity, or even what exactly we are talking about when using the term “productivity.”

In its simplest form, the productivity formula looks like this: Output ÷ Input = Productivity.

For example, you have two salespeople each making 10 calls to customers per week. The first one averages 2 sales per week and the second one averages 3 sales per week. By plugging in the numbers we get the following productivity levels for each sales person.

For salesperson one, the output is 2 sales and the input is 10 sales: 2 ÷ 10 = .2 or 20% productivity. For salesperson two, the output is 3 sales and the input is 10 sales: 3 ÷ 10 = .3 or 30% productivity.

Knowing how to measure and interpret productivity is an invaluable asset for any manager or business owner in today’s world. As an example, in the above scenario, salesperson #1 is clearly not doing as well as salesperson #2.

Knowing this information we can now better determine what course of action to take with salesperson #1.

Some possible outcomes might be to require more in-house training for that salesperson, or to have them accompany the more productive salesperson to learn a better technique. It might be that salesperson #1 just isn’t suited for sales and would do a better job in a different position.

How to Measure Productivity With Management Techniques

Knowing how to measure productivity allows you to fine tune your business by minimizing costs and maximizing profits:

1. Identify Long and Short-Term Goals

Having a good understanding of what you (or your company’s) goals are is key to measuring productivity.

For example, if your company’s goal is to maximize market share, you’ll want to measure your team’s productivity by their ability to acquire new customers, not necessarily on actual sales made.

2. Break Down Goals Into Smaller Weekly Objectives

Your long-term goal might be to get 1,000 new customers in a year. That’s going to be 20 new customers per week. If you have 5 people on your team, then each one needs to bring in 4 new customers per week.

Now that you’ve broken it down, you can track each person’s productivity week-by-week just by plugging in the numbers:

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Productivity = number of new customers ÷ number of sales calls made

3. Create a System

Have you ever noticed that whenever you walk into a McDonald’s, the French fry machine is always to your left? 

This is because McDonald’s created a system. They have determined that the most efficient way to set up a kitchen is to always have the French fry machine on the left when you walk in.

You can do the same thing and just adapt it to your business.

Let’s say that you know that your most productive salespeople are making the most sales between the hours of 3 and 7 pm. If the other salespeople are working from 9 am to 4 pm, you can potentially increase productivity through something as simple as adjusting the workday.

Knowing how to measure productivity allows you to set up, monitor, and fine tune systems to maximize output.

4. Evaluate, Evaluate, Evaluate!

We’ve already touched on using these productivity numbers to evaluate and monitor your employees, but don’t forget to evaluate yourself using these same measurements.

If you have set up a system to track and measure employees’ performance, but you’re still not meeting goals, it may be time to look at your management style. After all, your management is a big part of the input side of our equation.

Are you more of a carrot or a stick type of manager? Maybe you can try being more of the opposite type to see if that changes productivity. Are you managing your employees as a group? Perhaps taking a more one-on-one approach would be a better way to utilize each individual’s strengths and weaknesses.

Just remember that you and your management style contribute directly to your employees’ productivity.

5. Use a Ratings Scale

Having clear and concise objectives for individual employees is a crucial part of any attempt to increase workplace productivity. Once you have set the goals or objectives, it’s important that your employees are given regular feedback regarding their progress.

Using a ratings scale is a good way to provide a standardized visual representation of progress. Using a scale of 1-5 or 1-10 is a good way to give clear and concise feedback on an individual basis.

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It’s also a good way to track long-term progress and growth in areas that need improvement.

6. Hire “Mystery Shoppers”

This is especially helpful in retail operations where customer service is critical. A mystery shopper can give feedback based on what a typical customer is likely to experience.

You can hire your own shopper, or there are firms that will provide them for you. No matter which route you choose, it’s important that the mystery shoppers have a standardized checklist for their evaluation.

You can request evaluations for your employees friendliness, how long it took to greet the shopper, employees’ knowledge of the products or services, and just about anything else that’s important to a retail operation.

7. Offer Feedback Forms

Using a feedback form is a great way to get direct input from existing customers. There are just a couple of things to keep in mind when using feedback forms.

First, keep the form short, 2-3 questions max with a space for any additional comments. Asking people to fill out a long form with lots of questions will significantly reduce the amount of information you receive.

Secondly, be aware that customers are much more likely to submit feedback forms when they are unhappy or have a complaint than when they are satisfied.

You can offset this tendency by asking everyone to take the survey at the end of their interaction. This will increase compliance and give you a broader range of customer experiences, which will help as you’re learning how to measure productivity.

8. Track Cost Effectiveness

This is a great metric to have, especially if your employees have some discretion over their budgets. You can track how much each person spends and how they spend it against their productivity.

Again, this one is easy to plug into the equation: Productivity = amount of money brought in ÷ amount of money spent.

Having this information is very useful in forecasting expenses and estimating budgets.

9. Use Self-Evaluations

Asking your staff to do self evaluations can be a win-win for everyone. Studies have shown that when employees feel that they are involved and their input is taken seriously, morale improves. And as we all know, high employee morale translates into higher productivity.

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Using self-evaluations is also a good way to make sure that the employees and employers goals are in alignment.

10. Monitor Time Management

This is the number one killer of productivity in the workplace. Time spent browsing the internet, playing games, checking email, and making personal calls all contribute to lower productivity[1].

Time Management Tips to Improve Productivity

    The trick is to limit these activities without becoming overbearing and affecting morale. Studies have shown that most people will adhere to rules that they feel are fair and applied to everyone equally.

    While ideally, we may think that none of these activities should be done on company time, employees will almost certainly have a different opinion. From a productivity standpoint, it is best to have policies and rules that are seen as fair to both sides as you’re learning how to measure productivity.

    11. Analyze New Customer Acquisition

    We’ve all heard the phrase that “It’s more expensive to get a new customer than it is to keep an existing one.” And while that is very true, in order for your business to keep growing, you will need to continually add new customers.

    Knowing how to measure productivity via new customer acquisition will make sure that your marketing dollars are being spent in the most efficient way possible. This is another metric that’s easy to plug into the formula: Productivity = number of new customers ÷ amount of money spent to acquire those customers.

    For example, if you run any kind of advertising campaign, you can compare results and base your future spending accordingly.

    Let’s say that your total advertising budget is $3,000. You put $2,000 into television ads, $700 into radio ads, and $300 into print ads. When you track the results, you find that your television ad produced 50 new customers, your radio ad produced 15 new customers, and your print ad produced 9 new customers.

    Let’s plug those numbers into our equation. Television produced 50 new customers at a cost of $2,000 (50 ÷ 2000 = .025, or a productivity rate of 2.5%). The radio ads produced 15 new customers and cost $700 (15 ÷ 700 = .022, or a 2.2% productivity rate). Print ads brought in 9 new customers and cost $300 (9 ÷ 300 = .03, or a 3% return on productivity).

    From this analysis, it is clear that you would be getting the biggest bang for your advertising dollar using print ads.

    12. Utilize Peer Feedback

    This is especially useful when people who work in teams or groups. While self-assessments can be very useful, the average person is notoriously bad at assessing their own abilities.

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    Just ask a room full of people how many consider themselves to be an above average driver and you’ll see 70% of the hands go up[2]! Now we clearly know that in reality about 25% of drivers are below average, 25% are above average, and 50% are average.

    Are all these people lying? No, they just don’t have an accurate assessment of their own abilities.

    It’s the same in the workplace. Using peer feedback will often provide a more accurate assessment of a person’s ability than a self-assessment would.

    13. Encourage Innovation and Don’t Penalize Failure

    When it comes to productivity, encouraging employee input and adopting their ideas can be a great way to boost productivity. Just make sure that any changes you adopt translate into higher productivity.

    Let’s say that someone comes to you requesting an entertainment budget so that they can take potential customers golfing or out to dinner. By utilizing simple productivity metrics, you can easily produce a cost benefit analysis and either expand the program to the rest of the sales team, or terminate it completely.

    Either way, you have gained valuable knowledge and boosted morale by including employees in the decision-making process.

    14. Use an External Evaluator

    Using an external evaluator is the pinnacle of objective evaluations. Firms that provide professional evaluations use highly trained personnel that even specialize in specific industries.

    They will design a complete analysis of your business’ productivity level. In their final report, they will offer suggestions and recommendations on how to improve productivity.

    While the benefits of a professional evaluation are many, their costs make them prohibitive for most businesses.

    Final Thoughts

    These are just a few of the things you can do when learning how to measure productivity. Some may work for your particular situation, and some may not.

    The most important thing to remember when deciding how to track productivity is to choose a method consistent with your goals. Once you’ve decided on that, it’s just a matter of continuously monitoring your progress, making minor adjustments, and analyzing the results of those adjustments.

    The business world is changing fast, and having the right tools to track and monitor your productivity can give you the edge over your competition.

    More Productivity Tips

    Featured photo credit: William Iven via unsplash.com

    Reference

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