“Successful people are simply those with successful habits.” Brian Tracy
Bad habits are hard to break. They’re deeply ingrained into your subconscious because of behavior you learn and repeat over time. So how do you “unlearn” them and finally quit those bad habits once and for all?
Identify what triggers the bad habits.
Research tells us that one of the most effective ways to control bad habits is to be aware of your triggers for potential slip-ups and vigilantly monitor those triggers. Have a response ready to combat these triggers when they pop up, and make sure the response is framed in an assertive manner.
For example, “I do not drink soda” or “I will pass on dessert.”Advertising
They’re surprisingly effective.
Avoid situations where you know there will be triggers.
You’re probably well aware of the situations that are going to trigger your bad habits. Maybe you want to quit smoking and you know you smoke more when you go out drinking with your buddies. Or you eat fairly healthy at home but know you’ll splurge when you go out to eat.
As hard as it may sound, don’t put yourself in these types of situations where you know you’ll trigger a bad habit. You can still go out with your friends or go to dinner, but have a clear intention of what you’re not going to do and stick with it.
Replace bad habits with good ones.
Here’s an idea: every time you get the craving for a cigarette, eat a mini-carrot instead. Or every time you see the creme brulee on the menu, ask for a cup of fruit. Of course it’s infinitely more difficult than it sounds. Habits take time, persistence, and patience. You need to make a commitment and find ways to stick with it (more on that to come).
Start small, and repeat your good behaviors as much as possible and they’ll eventually turn into habits.Advertising
Anticipate failure and plan for success.
Failure is inevitable, especially when you’re trying to quit your bad habits. When you slip, accept it and move on. But learn from your mistakes. View every failure as an opportunity for growth.
Let’s say you’re spending time with your family over the holidays and you know you won’t be able to resist your mom’s amazing apple pie. Set your plan in motion in advance. Offer to cook a healthy side dish. Commit to splitting a piece of pie with someone else.
A little foresight goes a long way.
Make tiny changes.
Stanford behavioral psychological BJ Fogg recommends a “tiny habits” approach to turning bad habits into good ones. His premise is simple:
1. Start small. For example, if you want to exercise more, do two pushups a day.Advertising
2. Link the new behavior to an existing spot in your routine. For example, do two pushups every day as soon as you wake up.
3. Repeat the behavior every day until it becomes a habit. You’ll find yourself naturally progressing and doing more pushups each week.
Make a commitment.
Commitment is a proven psychological principle that can help you quit your bad habit. In his book Influence: The Psychology of Persuasion, Dr. Robert Cialdini says that people who make a firm commitment to do something are more likely to stick with that goal.
Tell your friends.
This is a common strategy that weight loss clinics employ. They require their clients to write down their weight loss goals and show it to friends, family, and colleagues. Why?
Because it works.
Telling about people about your commitment to quit your bad habits puts pressure on you to stick with the commitment. It helps hold you accountable during times you want to give up.Advertising
Keep a journal.
Research proves that there’s a significant association between self-monitoring and positive health outcomes. In other words, keeping a journal to track your progress can help you increase your odds of turning a bad habit into a good one.
Ask for help when you need it.
As much as you might try to go about it alone, you’re going to have a much easier time ditching a bad habit if you have the support of the people you love. Don’t be afraid to ask for help. When you slip, it’s okay to call a friend and talk about it. If you know friends who have quit the same bad habit you’re looking to get rid of, ask them how they did it, and seek their advice when you get stressed.
Focus on your plan more than the end goal.
Too many of us are outcome-focused. We want immediate results and get blinded by the end goal.
Instead, focus on the journey. Form a plan to quit bad habits and place your time and attention on your plan and “system”. If your mindset is too focused on achieving your goal by a certain date, you can set yourself up for failure when you don’t accomplish your goal by that deadline.
Build your plan, then focus on small action steps each week to get you closer to where you want to be. This is the most important thing to remember to quit your bad habits and/or achieve your dreams. Stop thinking, start doing.
Published on October 16, 2020
13 Productive Things to Do on a Sunday
Sunday’s are amazing days. For most of us, Sunday’s are a day of rest — a chance to relax, spend time with our family and friends and step away from work. Yet, for many people, Sunday’s can be a day of gloom. The thought of having to go back to work the next day and rejoin the hustle and bustle of everyday working life creates a dark cloud over a day that should be a joy.
With the right approach, though, Sunday’s can be days of rejuvenation—a chance to recharge our batteries—and to set ourselves up for a fantastic week. It is just a matter of the way you look at Sundays.
Sunday’s give me a chance to take stock of how my week has gone and decide what I want to achieve the following week. Each Sunday allows me to step back from the everyday grind and to measure my progress against the plan I had for the week and to reset that plan to make the next week even better.
Here are 13 ways you can turn Sunday’s into amazingly productive days:
1. Wake up at Your Normal Time
I grew up thinking Sunday’s were a great day to ‘catch-up on my sleep’. The problem here is by over-sleeping on a Sunday, you often find it difficult to get to sleep Sunday night and that begins the cycle of sleep debt you want to avoid.
Waking up at your normal time maintains regular sleep patterns and this helps to make sure your sleep schedule is consistent throughout the week. When you are in a perpetual sleep debt all week, your productivity will sink. Ensuring you have a good night sleep every night, keeps you in a highly productive state.
2. Start the Day With “Me-Time”
“Me-time” is time you give to yourself. It’s time you can spend doing all the things you love doing without the fear of being interrupted. That could be exercise, reading, going for a long walk or meditation.
Before Google and smartphones, people in the U.K. used to wake up on a Sunday morning, take a short walk to the local newsagent to buy the Sunday papers. The Sunday papers had all sort of supplements on books, lifestyle, gardening and fashion.
You would get home, settle into your favourite armchair and spend an hour or two reading through all these supplements. For me, I would put on some relaxing music and just relax with a nice cup of tea. It was a wonderful way to spend Sunday morning. No stress, no pressure, just me and the Sunday papers.
Decide what you want to do with your Sunday morning, make sure it is focused on you and start this week. You will thank yourself for it.
3. Do Some Exercise
Now, this does not mean you go out and do a 10-mile run or spend one or two hours in the gym. What this means is to get outside and move.
Our lifestyles today have taken away a lot of natural movement. This has become particularly prominent this year with many of us having to work from home. Those walks to the bus stop, train station and the office have gone. Now we get up, move from one room to another, sit down and start work.
Sunday’s give you a chance to move. Take that opportunity. Get yourself outside for an hour or two. Enjoy nature. Go with your family or friends and just have a relaxing hour or two in nature. This is possibly one of the best ways to reduce stress, get some healthy exercise and set yourself up for a wonderful week.
4. Plan the Day
Not having a plan for the day will leave you at the mercy of outside events. Instead, decide on Saturday evening what you will do the next day. Make sure you wake up at your normal time, indulge in your favourite morning drink and start your day.
Having no plan for the day, will likely result in you waking up late, making it difficult to get a good night’s sleep the next evening and you will waste the opportunity to make the day count.
Your plan does not have to be too detailed. Something similar to:
- Wake up and make coffee
- Put on some great music
- Sit down and enjoy coffee
- Take a 2-hour walk
- Read for an hour or two
- Spend some time with the kids
Just make sure you have a rough plan for the day, but keep things as flexible as possible.
5. Watch a Sports Game
This is a great way to get yourself away from thinking about work and your troubles. I’m a big rugby and motorsport fan and even in these difficult pandemic times, there are plenty of sports events I can watch on YouTube.
Whatever sport you enjoy, take some time on Sunday to watch a game. Just getting into the game, enjoying the skills on show and marvelling at the professionalism removes you from your everyday world for a while. It’s a great way to give your brain some much-needed relaxation and provides a wonderful distraction from your everyday normal life.
6. Make Sure You Do Something Different
Doing the same things day after day will eventually turn every day into a grind. You want to be looking forward to your Sunday’s. Plan to go out for a drive in the countryside, or a walk in an unfamiliar park, or go to the cinema or an outside concert.
Do anything that breaks up your routine. Like watching a sports game, it takes you away from the normal everyday life you lead and gives you something refreshingly different to enjoy and experience.
7. Clean Up
I know, most people hate doing house chores but having a clean, ordered home does wonders for your overall mental wellbeing. I love ending Sunday with a beautifully clean home, knowing everything is in its place, the floors are clean and all my laundry is put away and ready for the following week.
It can be hard to find the time to stay on top of all the cleaning during the week, so setting aside some time each Sunday to do a cleanup leaves you feeling refreshed, energized and ready for whatever the following week will throw at you.
8. Prepare You Clothes for the Following Week
This may seem a bit excessive, but it saves so much time and cognitive overload. All it takes is one bad night’s sleep and you wake up and find yourself rushing around trying to get yourself ready for your first appointment.
In that state, trying to decide what clothes to wear in another decision you just don’t need. It’s far better to make a rough plan on a Sunday what you will wear for work and have all these clothes ready, washed and ironed.
It also prevents discovering the shirt you want to wear for the early morning meeting is still in the laundry basket when you need it. Plan ahead. It saves so much time and stress.
9. Do a Weekly Planning Session
I’ve experimented doing a weekly planning session on different days but by far, the best day to plan is Sunday. I find that Sunday evenings are the best times to open up my calendar and to-do list, and to plan for the week ahead. It sets me up for the week ahead.
It also helps me to sleep better on Sunday evening, knowing exactly what I need to accomplish the following week. I can start Monday morning without wasting time trying to figure out where things were left the previous Friday.
What I am looking for are where all my meetings are, which days I can focus on my deep and project work and to make sure I have everything processed from the week before.
10. Clear Out Your Email
What? Doing email on a Sunday? Yes. Why? Because the worst thing you can do is start the new week with an inbox full of last week’s unreplied-to emails.
For most of us, Monday morning is likely to be the one day in the week we do not have a lot of email in our inboxes, so we can begin the day on our most important project work. If you spend an hour or two cleaning up your email from last week, you miss a tremendous opportunity to start with a clean slate.
We don’t get a lot of email in on a Sunday, so you can process your inbox and actionable folders to make sure when the new week begins, you not only have a set of outcomes you want to achieve that week, but also begin the new week with no hangovers from the week before.
11. Do Some Work on Your Side Project
Now, this does not mean work. This means your own personal projects. It could be a DIY project, doing something in your garden, restoring an old car or writing your book.
Sunday’s give you incredible opportunities to do all those things you dream of doing but never seem to find time to do them. Just getting on and doing these side projects removes you from your everyday work, and allows you a few hours to do the things you love doing.
12. Read a Book
During the week, it can be hard to read a good book. We get up, rush out the door to get to work (or move to our home work station and start the computer). When we finish the day, we are exhausted and just want to vegetate in front of the TV.
Don’t waste Sunday’s. They give you a great opportunity to spend time with the books you want to read.
13. Prepare You Meals for the Following Week
This is a great one for those of you who are following a healthy diet and exercise plan. Preparing meals for the following week not only saves a lot of time, it also encourages you to eat healthy on those exhausting days when all you want to do is eating pizza and flopping down on the sofa.
Having a set of pre-prepared meals reduces the temptation during the week when your willpower is at its lowest. It’s quick, healthy and easy to do. It makes sure you are sticking to your diet plan.
I am not suggesting you try and fit all these things into Sunday. Just pick a few that resonate with you. Do those that will give you the biggest benefit and most joy.
Sunday’s need to be restful, relaxing and give you a chance to do those things you do not normally have time to do. It’s an incredible day, so don’t waste it laying in bed watching endless episodes of your favourite TV series.
More of What You Can Do During Weekend
- 12 Weekend Habits of Highly Successful People
- 15 Productivity-Boosting Weekend Habits Of Successful People
- 53 Fun Things You Can Do This Weekend
Featured photo credit: Priscilla Du Preez via unsplash.com
|||^||Harvard Health Publishing: Weekend catch-up sleep won’t fix the effects of sleep deprivation on your waistline|
|||^||Carl Pullein: Why You Should Be Scheduling Me Time every day.|