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Use This One Simple Trick to Conquer Any Bad Habit

Use This One Simple Trick to Conquer Any Bad Habit

Lots of people misunderstand what exactly goal setting can do for them. I think Seth Godin sums it up perfectly here:

Your audacious life goals are fabulous. We’re proud of you for having them. But it’s possible that those goals are designed to distract you from the thing that’s really frightening you – the shift in daily habits that would mean a re-invention of how you see yourself.

– Seth Godin

We all have our big, fat audacious goals. Me? I’d like to be the next Hugh Howey. I want loads of readers hungry for the next part of my story. And the royalties that would come with a best seller wouldn’t hurt either. And when do I want it? Now! But the sad truth is I’m not going to get it unless I do the small daily steps that lead to that big, audacious success.

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If Not Goals, Then What?

Habits, not goals, are the more direct route to productivity and success. What exactly are habits? Habits are something that you don’t have to think about. You just do them. Taking your conscious mind out of the equation makes bad habits very hard to change and good habits very hard to develop. So, why bother with habits? Simple, once you make a good habit yours, it’s no longer a chore that your subconscious mind targets for procrastination. In Charles Duhigg’s book, “The Power of Habit” he talks about what he calls the Habit Loop:

  • Cue: the trigger, what causes you to do the behavior
  • Routine: the behavior itself
  • Reward: then benefit you get from the behavior

The Golden Rule: Do This to Change Bad Habits

The most important concept from Duhigg’s book is his Golden Rule of Habit Change. The Golden Rule says the most effective way to change a habit is to keep the Cue and the Reward the same. Only change the Routine.

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I wanted to apply this to developing the habit of writing every morning. How does that happen? First, I had to make space in my life for some extra writing. I wanted to write every morning when I get out of bed (before my daughter gets up). The old morning habit:

  • Cue: 6:30 am, time to get up
  • Routine: drink coffee and stare out the window, 45 minutes
  • Reward: caffeine and relaxation

That’s a pretty comfortable habit. I decided to start small to maximize my chance for success. Here’s the first change:

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  • Cue: 6:30am, time to get up
  • Routine: write for 15 minutes on previously outline material
  • Reward: caffeine and relaxation

I was skeptical that I would be able to carry this out. I like my coffee. Coffee in the morning is not optional. But, following the Duhigg’s Golden Rule, I didn’t do something crazy like try and wake up 30 minutes earlier to get my extra writing time. Let’s face it, 6:30 is early enough, don’t you think?

It Turns Out I Can Write the Words AND Drink the Coffee

Making sure that I had something outlined made writing for 15 minutes pretty easy. There were no plots to ponder, no places to research, just words to write. I could do that! Then I kept my reward the same, my beloved coffee in my favorite chair. But a funny thing happened on the way to the comfy chair. My “required” 45 minutes of coffee time in the morning was reduced. I found myself ready to start the next part of my day in more like 15 minutes. Eventually, I painlessly transitioned this time to writing. So, I harvested 30 minutes of “free” writing time from my day!

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It turns out that morning is a peak brain power time for me and for most other people. That 30 minutes of writing is usually my best of the day. That time writing with no external influence has become crucial to my work. Actually, any period right after a recharge/rest period is good time to do your more challenging work for the day. If you are considering transitioning a less desirable habit into something more productive, I encourage you to look at your morning. You may be surprised, like I was, to find you already have the time you need for your new endeavor.

Featured photo credit: Coffee/David Leggett via flickr.com

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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