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18 Tricks to Make New Habits Stick

18 Tricks to Make New Habits Stick

Wouldn’t it be nice to have everything run on autopilot? Chores, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can take out the struggle.

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

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3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

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7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs – If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

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11. Remove Temptation – Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models – Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment – Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish – A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

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15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits – Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself – Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.

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Scott H Young

Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

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Last Updated on July 8, 2020

3 Techniques for Setting Priorities Effectively

3 Techniques for Setting Priorities Effectively

It is easy, in the onrush of life, to become a reactor – to respond to everything that comes up, the moment it comes up, and give it your undivided attention until the next thing comes up.

This is, of course, a recipe for madness. The feeling of loss of control over what you do and when is enough to drive you over the edge, and if that doesn’t get you, the wreckage of unfinished projects you leave in your wake will surely catch up with you.

Having an inbox and processing it in a systematic way can help you gain back some of that control. But once you’ve processed out your inbox and listed all the tasks you need to get cracking on, you still have to figure out what to do the very next instant. On which of those tasks will your time best be spent, and which ones can wait?

When we don’t set priorities, we tend to follow the path of least resistance. (And following the path of least resistance, as the late, great Utah Phillips reminded us, is what makes the river crooked!) That is, we’ll pick and sort through the things we need to do and work on the easiest ones – leaving the more difficult and less fun tasks for a “later” that, in many cases, never comes – or, worse, comes just before the action needs to be finished, throwing us into a whirlwind of activity, stress, and regret.

This is why setting priorities is so important.

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3 Effective Approaches to Set Priorities

There are three basic approaches to setting priorities, each of which probably suits different kinds of personalities. The first is for procrastinators, people who put off unpleasant tasks. The second is for people who thrive on accomplishment, who need a stream of small victories to get through the day. And the third is for the more analytic types, who need to know that they’re working on the objectively most important thing possible at this moment. In order, then, they are:

1. Eat a Frog

There’s an old saying to the effect that if you wake up in the morning and eat a live frog, you can go through the day knowing that the worst thing that can possibly happen to you that day has already passed. In other words, the day can only get better!

Popularized in Brian Tracy’s book Eat That Frog!, the idea here is that you tackle the biggest, hardest, and least appealing task first thing every day, so you can move through the rest of the day knowing that the worst has already passed.

When you’ve got a fat old frog on your plate, you’ve really got to knuckle down. Another old saying says that when you’ve got to eat a frog, don’t spend too much time looking at it! It pays to keep this in mind if you’re the kind of person that procrastinates by “planning your attack” and “psyching yourself up” for half the day. Just open wide and chomp that frog, buddy! Otherwise, you’ll almost surely talk yourself out of doing anything at all.

2. Move Big Rocks

Maybe you’re not a procrastinator so much as a fiddler, someone who fills her or his time fussing over little tasks. You’re busy busy busy all the time, but somehow, nothing important ever seems to get done.

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You need the wisdom of the pickle jar. Take a pickle jar and fill it up with sand. Now try to put a handful of rocks in there. You can’t, right? There’s no room.

If it’s important to put the rocks in the jar, you’ve got to put the rocks in first. Fill the jar with rocks, now try pouring in some pebbles. See how they roll in and fill up the available space? Now throw in a couple handfuls of gravel. Again, it slides right into the cracks. Finally, pour in some sand.

For the metaphorically impaired, the pickle jar is all the time you have in a day. You can fill it up with meaningless little busy-work tasks, leaving no room for the big stuff, or you can do the big stuff first, then the smaller stuff, and finally fill in the spare moments with the useless stuff.

To put it into practice, sit down tonight before you go to bed and write down the three most important tasks you have to get done tomorrow. Don’t try to fit everything you need, or think you need, to do, just the three most important ones.

In the morning, take out your list and attack the first “Big Rock”. Work on it until it’s done or you can’t make any further progress. Then move on to the second, and then the third. Once you’ve finished them all, you can start in with the little stuff, knowing you’ve made good progress on all the big stuff. And if you don’t get to the little stuff? You’ll have the satisfaction of knowing that you accomplished three big things. At the end of the day, nobody’s ever wished they’d spent more time arranging their pencil drawer instead of writing their novel, or printing mailing labels instead of landing a big client.

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3. Covey Quadrants

If you just can’t relax unless you absolutely know you’re working on the most important thing you could be working on at every instant, Stephen Covey’s quadrant system as written in The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change might be for you.

Covey suggests you divide a piece of paper into four sections, drawing a line across and a line from top to bottom. Into each of those quadrants, you put your tasks according to whether they are:

  1. Important and Urgent
  2. Important and Not Urgent
  3. Not Important but Urgent
  4. Not Important and Not Urgent

    The quadrant III and IV stuff is where we get bogged down in the trivial: phone calls, interruptions, meetings (QIII) and busy work, shooting the breeze, and other time wasters (QIV). Although some of this stuff might have some social value, if it interferes with your ability to do the things that are important to you, they need to go.

    Quadrant I and II are the tasks that are important to us. QI are crises, impending deadlines, and other work that needs to be done right now or terrible things will happen. If you’re really on top of your time management, you can minimize Q1 tasks, but you can never eliminate them – a car accident, someone getting ill, a natural disaster, these things all demand immediate action and are rarely planned for.

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    You’d like to spend as much time as possible in Quadrant II, plugging away at tasks that are important with plenty of time to really get into them and do the best possible job. This is the stuff that the QIII and QIV stuff takes time away from, so after you’ve plotted out your tasks on the Covey quadrant grid, according to your own sense of what’s important and what isn’t, work as much as possible on items in Quadrant II (and Quadrant I tasks when they arise).

    Getting to Know You

    Spend some time trying each of these approaches on for size. It’s hard to say what might work best for any given person – what fits one like a glove will be too binding and restrictive for another, and too loose and unstructured for a third. You’ll find you also need to spend some time figuring out what makes something important to you – what goals are your actions intended to move you towards.

    In the end, setting priorities is an exercise in self-knowledge. You need to know what tasks you’ll treat as a pleasure and which ones like torture, what tasks lead to your objectives and which ones lead you astray or, at best, have you spinning your wheels and going nowhere.

    These three are the best-known and most time-tested strategies out there, but maybe you’ve got a different idea you’d like to share? Tell us how you set your priorities in the comments.

    More Tips for Effective Prioritization

    Featured photo credit: Mille Sanders via unsplash.com

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