Advertising
Advertising

The Secret to Changing Habits Successfully

The Secret to Changing Habits Successfully

I bet you have some harmful habits that you would love to change. What are some of the things you wish you didn’t do? We all have habits that limit us, things we just can’t help doing and we swear we will never do again.  Nobody is perfect and everybody has limiting habits—some more than others—but we generally notice our harmful habits once they are already limiting us in some way and we find ourselves saying things like “I wish I could just be more…” or “I wish I didn’t always do that”, and then we simply move onto the next thought, and it is forgotten.

Have you considered how much of an influence your habits have on your life right now? Half your day consists of habits, from the moment you wake up to the moment you go to sleep. Did you know that almost 40% of the actions you take every day are habitual? Meaning, you act automatically without really making active decisions; you just do. This happens because your brain needs to form habits in order to free up space for other important things. Imagine if you had to learn how to drive and brush your teeth every day; it wouldn’t be much fun would it?

Advertising

Over the years, you have likely picked up and developed many different habits, some good and some bad, and your habits lead to the results you have in your life right now. Are you happy with them? It is much easier to work towards changing your limiting habits now than to live with the consequences of them later. If you don’t change your habits, you keep reinforcing them, which makes it more difficult to change at a later stage.  To effectively change a habit, you need to understand how you are forming them and what makes a habit, a habit.

Let’s focus on habits that are the most difficult to change, like quitting cigarettes.

Studies have shown that there is a habit loop that we follow, which consists of the trigger, the habit and the reward. Studies have also shown us that after some time, the trigger and the reward become so closely associated that it causes uncontrollable cravings. Your body is immediately anticipating the reward the moment there is a trigger and this is why you might get highly irritated when you want a cigarette and you cannot have one.

Advertising

The habit loop:

1.     Trigger: This is what sets off the behavior; the habit as such. It can be anything from something emotional, to situational, or even environmental. For example, wanting a cigarette after a stressful situation, or whenever you have a drink in your hand, or being with a certain friend. We all have different triggers, some obvious and some less obvious.

Advertising

2.     Habit: This is the way you behave, the set of actions you take, and can be emotional or physical. In this example, we have used smoking, but habitual behavior can relate to anything from the way you think, to what you do, to how you would feel.

3.     Reward: Of course, this relates to the benefits, the satisfaction you get, there is always a reward. Sometimes the reward might not be obvious to us when the negative consequences of the habit are very apparent, however, there is always a reward., otherwise you wouldn’t do what you do.

Advertising

Research has also revealed that the best and most effective way to change a habit is to change the routine. Most of us try to change the trigger, but this has proven not to be as successful. For smokers, it is too hard to avoid certain friends, situations or ignore the craving after a meal. Instead, changing the behavior for one which gives the same rewards is key.

  • First you must identify the triggers and the rewards.
  • Then think about what else can you do (the habit) to give you the same reward? For example, imagine the reward is that you feel lighter, less full after eating or that smoking calms you down when you are angry. Think about other things that can give you the same effect. You will need to test your new routine, think about what will give you the same reward and try it, if it doesn’t work, think of something else.
  • Keep doing this until you find the “new habit/behavior” that gives you the same reward.

To do this, you need to invest your time in identifying these triggers and rewards. The point or extent to which you identify the rewards and triggers correctly, will actually determine the extent of your success in changing this.

Here are some helpful tools to assist with change:

  1. You must believe that change is possible. Having belief in only those things that you can see, is not belief.
  2. Take consistent action, don’t give up after one attempt, then try again a month later—consistency is key.
  3. Focus on the reasons why you are doing this and don’t stay focused on how hard and difficult it is to change.
  4. Be aware of homeostasis, this is your subconscious natural resistance to change. We all have a natural tendency to want to go back to balance and away from change. Our bodies perceive change as threatening, even if it completely the opposite.
  5. Listen to your own excuses and dispute them. To dispute them, argue with yourself rationally.
  6. Keep it simple, don’t try to change more than one habit at a time. Rather put your energy on changing one habit successfully and then moving onto the next one. When you are able to change one habit, you will feel more confident in your ability to change more.
  7. Be aware of your potential obstacles and challenges and prepare for them. We all know what normally gets in our way when changing a habit. Perhaps procrastination, distractions or lack of motivation. Whatever it is, you will be more successful in overcoming your obstacles when you have a plan of how you will do it.
  8. Put structures up. Structures are reminders to help you to remember to take action on what is important. Structures will only be effective if they are visible. Examples are putting up motivational post its or wearing a string around your wrist, to putting reminders on your email with notifications to leaving a chair in front of your door as a reminder. Whatever works best for you.

If our habits make up such a big part of our life, then what we most often do, shapes our reality and our world. You have the ability to create the life that you want, to get the results you desire. Always finding excuses why your life isn’t the way you want it, might be the first habit you need to break!

 “We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

More by this author

Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

18 Best Time Management Apps and Tools (2018 Updated) 8 Dreadful Effects of Procrastination That Can Destroy Your Life How to Be More Productive: 4 Tiny Tweaks That Will 10x Your Productivity The First Thing All Amazing Startups Work on for a Refreshing Beginning 5 Secrets to Getting the Most Out of Your Holidays!

Trending in Productivity

1 Success In Reaching Goals Is Determined By Mindset 2 Have You Fallen Into the ‘Busy’ Trap? Here’s Your Way Out 3 How to Increase Brain Power, Boost Memory and Become 10X Smarter 4 Do You Want to Know the Secret to Living a Fulfilling Life? 5 6 People Management Tactics to Lead a Diverse Team to Success

Read Next

Advertising
Advertising

Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

Advertising

The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

Advertising

How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

Advertising

There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

Advertising

When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

Read Next