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Last Updated on October 28, 2019

How I Learned 5 Habits in 30 Days

How I Learned 5 Habits in 30 Days

If you have been reading about personal productivity on the Internet, I’m sure you’ve read plenty of articles on how to build a new habit. One of the common pieces of advice is to work on one habit at a time until it sticks and then move on to the next one. If you try to focus on too many at a time, you will have a high chance of failure.

I’m here to say that is not true.

I found a hack that allows you to learn multiple habits at a time. It allowed me to learn 5 habits in 30 days and I’m going to show you how you can do the same thing.

The flaw in the approach of one habit per period (usually it’s a month) is that the presupposition is that all habits are created equal. This is not the case — because not all habits take the same amount of effort to make them stick. There are a lot of habits that I would say require the commitment of learning one at a time, but what I found is that a lot of habits can be learned at the same time.

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The 5 Habits

I discovered by accident that you can build multiple habits at a time. As I was trying to figure out how to build more habits, I thought one habit per month was too slow for me. So I started to question the common advice out there and look at it from different angles. That’s when I found that the presupposition was flawed and I used this as a starting point to hack the habit learning process.

Here are the 5 habits I made to stick at the same time in 30 days (they are in no particular order):

  • Flossing every morning.
  • Reading a book before going to bed.
  • Drinking green tea once a day.
  • Taking my supplements in the morning.
  • Stretching my body as soon as I get out of bed.

Here is the flaw in the “one-habit-at-a-time approach” and the question that triggered my discovery.

If I want to floss every morning, why can’t I focus on the habit of drinking green tea once a day that might kick in later in the day? I asked myself this question and pondered it for a while. By mere logic, it doesn’t make any sense to focus on one habit at a time if the two habits aren’t related and are not dependent on each other. I can floss my teeth at 8am and drink green tea every day at 2pm. Why would I then focus on just one habit at a time?

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Like I said earlier, not all habits are created equal. Some take more effort to build because of their nature. The list of habits I wanted to work on don’t require continuous focus. Example of such habits that require continuous focus include positive thinking, eating healthy, becoming a better listener and practicing gratitude. For such habits you always have to be on the lookout because you don’t know when you can expect them to be practiced — and most of them have an external component you cannot directly control.

Let’s take the example of positive thinking. You can start your day with positive affirmations, but what do you do when a negative thought comes up later in the day? It’s not something you can predict to happen (nor expect it to happen) at a certain time of the day. When a negative thought does come up, you have to reframe it right away and this can happen numerous times a day. As you can see, such habits require a lot of focus and practice. For those habits — yes, go with the one-habit-at-a-time approach.

However, there are a lot of habits that do no require this much focus and practice.

These are habits that you can only work on when you are int the right location — and at the right time. By their nature you have a lot of control over them when you want to exercise them and I call them “controller habits”. These are the ones you can make habitual very fast with two simple technique that will I reveal. By applying these simple techniques I was able to learn five habits in a month without any problems.

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Pinging and sticky notes

The “life hacker” way of learning these controller habits involves pings and sticky notes. Like I said before, for certain habits you just need to work on them when you are in the right place and at the right time. A ping is sending yourself a reminder about the habit you want to work on. This is a process you want to automate so you don’t rely on your memory. Examples of how you can ping yourself is by setting reminders, automated emails to yourself, and text messages. These little pings will happen at a specific time and will remind you that you have to enforce the habit you want to learn.

As an example of a ping, I set calendar reminders for every day at 2pm to drink green tea. If you have your phone synced up with your desktop through the cloud (like with iCloud, MobileMe and the like), calendar reminders are awesome. You can setup the reminders on your desktop (make sure there are popup notifications set) and each time a reminder is due you will get notified on your desktop and mobile phone. That way you will not lose sight of the habit you want to work on. Whenever you read the ping is when you have to take action to cultivate your desired habit. Remember to do it right after you read the ping.

The second technique requires a simple prop: sticky notes. For each habit you want to cultivate, write down on a sticky note the action you need to take. For example, “floss your teeth” or “take your supplements” would suffice.

Now this is the essential part of making the sticky notes work. Place them visibly at the location where you need to exercise the habit. This is really crucial. This acts like a reminder for you to build your habit. When I wanted to build the habit of flossing every morning, I wrote down “Floss my teeth” and I posted the note on the bathroom door. This meant that each morning when I went into the bathroom, I would see this note that reminded me to floss my teeth. Likewise for my daily supplements, I posted the note in the kitchen on the cabinet where I stored my supplements. Every morning when I was in the kitchen it would help me remind me that I need to take my daily supplements.

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There is another benefit to these pings and sticky notes. Not only do they remind you of working on your habits but they will also help in getting those habits “burned” into your subconscious. The more you see it, the stronger it will be in your subconscious. Each time I go to my bathroom, I read the note about flossing my teeth — but I don’t have to exercise it each time. However, because I’m reminded of it all the time it becomes almost second nature to me — I now know that I have to floss my teeth in the morning. Repetition is not only the mother of learning, but also the father of getting something stuck in your subconscious.

One Last Thing

If you combine both the pings and sticky notes you can learn a lot of habits at the same time. To round it up, here’s how I used the pings and sticky notes to build those five habits:

  • Flossing – sticky note on my bathroom door.
  • Reading – ping at 10pm and sticky note in my bedroom.
  • Green tea – ping at 2pm and sticky note in my kitchen.
  • Supplements – ping at 8am and sticky note in my kitchen.
  • Stretching – sticky note in my bedroom I would see first thing as soon as I wake and stand up.

If you can chain multiple habits, you will create very effective rituals — or “super habits” as I often call them.

What 5 habits can you learn in 30 days? Let me know in the comments — and hopefully with this advice you’ll be able to make all 5 of them stick!

Featured photo credit: Bill Ringer via unsplash.com

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Published on October 16, 2020

13 Productive Things to Do on a Sunday

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.[1]

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.[2] 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.

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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:

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  • 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.

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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.

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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.

Bottom Line

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

Featured photo credit: Priscilla Du Preez via unsplash.com

Reference

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