Advertising
Advertising

How to Create and Sustain 200 Good and Healthy Habits

How to Create and Sustain 200 Good and Healthy Habits

Imagine for a moment all the small decisions you’ve taken today or over the past few days. Now, can you identify all the habits you have formed in your life? Our lives are filled with recurrent and often subconscious patterns of behavior. They are formed and reinforced by our small daily decisions, so it would be good to know how to form our habits well!

Choose a positive habit to develop

First, we have to identify a positive habit we would like to acquire. It cannot be expressed in the negative form. For example, “Quit smoking,” “Stop complaining,” and “Stop watching TV in the evenings,” are extremely hard to form. Their positive counterparts are much better: “Take 10 deep breaths and think about my family whenever I feel I need a cigarette,” “Read three positive articles every day before 10 a.m.,” “In the evenings, read a book for at least half an hour.”

Advertising

If you want to fight some negative habit you already have, don’t think about simply getting rid of it; think about the positive behavior you would like to exchange it for. Human nature simply hates voids!

Your positive habit has to energize you because it will take weeks to become a pattern. For “Watch one TED video every day and think how I can put that into practice,” think about how inspired they make you. For “Do all tasks that take less than three minutes immediately,” remember the great feeling of accomplishment you will have. For “Note down whenever I lend anything out,” consider how you lost so many books already! And for “Communicate according to Non-Violent Communication,” think about how you want to really express what you mean.

Advertising

Once you’ve identified the habit, let’s start.

Take your time

Have you ever wondered how long it takes to form a habit? Imagine you want to start doing something or change one behavior for the other. Some people say it’s 21 days, but if you try to find the source of that information, you will probably fail.

Advertising

A great article on PsyBlog, “How Long to Form a Habit,” gives us the answer. To start drinking your daily glass of water, you will need approximately 15 days. However, if you want to start doing 50 sit-ups before breakfast, it will take you 254 days, which is nearly nine months!

The average time to form an automatic behavior is 66 days. You need to give yourself two months of daily repetition before the behavior becomes a habit. Give yourself some time and don’t give up too early! (And by the way, the study has shown that missing a single day did not reduce the chance of forming a habit!)

Advertising

Form 200 habits

Now I want to challenge you to start forming just one habit, right now. Think about one positive automatic behavior you would like to acquire. It can be very simple, but you should feel energized about it. Now put a reminder on your phone timed for just after you wake up, or put a note on the phone’s main screen. Make a sticky note on your computer, ask your family for support, write it on your hand, write it on the wall, do whatever suits your personal style and will remind you that you are in the process of learning something new.

On average, after 66 days, you’ll be done. It will be fully automatic. This is the time to pick up another positive habit. This way you can form six positive habits every year. Just think for a moment: in a year from now, you will have six subconscious positive behaviors! If you continue that process over the next 30 years, you will be able to form 200 good and healthy habits, just by working on one habit at a time. Exciting, isn’t it?

Start now

I encourage you to start this right now. Sit down, relax and think about just one habit, or make a short list. Focus on just one and simply start. Not this coming weekend, not tomorrow, not even later today, start it right now. In about two months you will be ready for another new habit. If you write them down in a list as you achieve them, years from now you will be able to notice the huge positive impact some small decisions made and how many of these previously so-much-desired patterns are now fully automatic.

More by this author

Piotr Nabielec

Author, CEO, Consultant

How to Really Achieve Goals 8 Outlook Hints Everyone Should Know 7 Things Smart Learners Do Differently 10 Ways To Have Quality Sleep That You Probably Don’t Know 9 Things You Can Do To Completely Unleash Your Potentials

Trending in Lifestyle

1 How to Get out of a Rut: 12 Useful Ways to Get Unstuck 2 How to Find Weight Loss Meal Plans That Work for You 3 14 Healthy Easy Recipes for People on the Go 4 How to Take Control of Your Life with Better Boundaries 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next