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I’m Using These 3 Simple Steps to Actually Stick with Good Habits

I’m Using These 3 Simple Steps to Actually Stick with Good Habits

I have been trying a new strategy for building habits and it is working incredibly well. This strategy is remarkably easy and it is governed by three simple rules.

First I’ll tell you the three rules. Then, I’ll explain how I’m using this strategy and offer some other examples of how you can put these rules into practice.

Here’s how it works…

3 Rules For Actually Sticking to Good Habits

Here are the rules:

  1. You have to start with a version of the habit that is incredibly easy for you. It must be so easy that you can’t say no to doing it and so easy that it is not difficult at all in the beginning.[1]
  2. You have to increase your habit each day, but in an incredibly small way.[2]
  3. Even after increasing your habit, all repetitions must remain easy. The total habit should be broken down into easier pieces if needed.

Now, let’s talk about what this looks like in real life. Here’s how I’m using these three rules.

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The Pushup Habit

The more pushups I do, the leaner I get. For that reason, I recently decided to make pushups a daily habit. I decided to use the three rules I explained above to slowly and easily add more pushups to my routine.

  • The first day, I did 10 pushups, which only took 15 seconds or so. (Rule 1.)
  • The second day, I did 11 pushups. This was an very tiny improvement. (Rule 2.)
  • I’ve continued this pattern of adding 1 pushup per day, every single day. I did 21 this morning, which was still easy to do and took less than 30 seconds. (Rule 3.)

Once I get to higher numbers, I will break them up into smaller, easier sets. For example, to do 50 pushups, I might do three sets: 20, 20, 10. The next day, I’ll add one more and do 20, 20, 11.

There are few things are happening here.

First, because I started with a habit that was very easy in the beginning, I am building the capacity to do work. In other words, I’m focusing on volume first, which will allow me to handle the intensity of a bigger habit later.

Second, because I am increasing by a very tiny amount each day, my body is able to recover and grow. Meanwhile, if I had started with a difficult or more impressive habit, then I would have hindered my ability to adapt as the habit grew.

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Third, because I am breaking the habit down into sets that are always easy, I am reducing the mental burden needed to accomplish the habit. In a way, these easy sets are simply fun to do and require very little motivation to finish.

And most important, I am focusing on actually performing the habit rather than worrying about the outcome. I developing the skill of being consistent and that is a skill that is valuable in nearly every area of life.

How Can You Use This in Real Life?

Here are some other ways you can use this strategy to build new habits.

Meditation. Wish you would meditate consistently and be more mindful?

  • On day one, you’ll meditate for 60 seconds.
  • On day two, you’ll meditate for 70 seconds.
  • Continue this pattern, until you get to an amount of time that satisfies you or is too long to do at once. For example, 10 minutes of meditation might feel like a lot. Once you get to this point, break up your sessions into easier blocks. For example, meditate for 5 minutes in the morning and then 5 minutes in the evening.

Walking. Get a device that can measure the amount of steps you take in a day (a pedometer, FitBit, app on your phone, etc.)

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  • On day one, you’ll walk 1,000 steps, which most people already do each day.
  • On day two, you’ll add 100 steps and walk a total of 1,100 steps. An additional 100 steps could be walking down to your mailbox and back — not far at all.
  • Continue this pattern until walking more each day becomes time prohibitive. Let’s say that this point is 10,000 steps in a day. At this point, you may want to break up your walking time into shorter jogging sessions.

Reading. Wish you were reading more books?

  • On day one, you’ll read for one minute.
  • On day two, you’ll read for two minutes.
  • Continue this pattern until you’re reading for a period of time that either satisfies you or is too long to do at once. For example, maybe reading for more than 20 minutes at a time is a stretch for you. If you want to read for 30 minutes, you can simply break it down into smaller 10 minutes blocks.

Flossing. Not in the habit of flossing?

  • On day one, floss just one tooth. You are not allowed to floss two teeth.
  • On day two, floss two teeth.
  • Continue this pattern. After one month, you’ll be flossing all of your teeth each day.

Do Small Habits Actually Amount to Anything?

I know these small gains can seem almost meaningless, especially in the beginning. But small habits can actually deliver incredible progress very quickly.

If you performed the examples I listed above for one month, here’s what would happen.

  • If you started with 10 pushups and added 1 per day, you would do 775 pushups in 30 days.
  • If you started with 1 minute of reading and added 1 minute per day, you would have read for over 8 hours in 30 days (enough to finish a 400 page book every month).
  • If you started by walking 1,000 steps and added 100 per day, you would walk 77,500 steps (almost 39 miles) in 30 days.

Small, consistent progress adds up really fast.

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Try the Three Rules for Yourself

These three rules for sticking to good habits are simple, but they work.

Here they are again:

  1. You have to start with a version of the habit that is incredibly easy for you. It must be so easy that you can’t say no to doing it and so easy that it is not difficult at all in the beginning.
  2. You have to increase your habit each day, but in an incredibly small way.
  3. Even after increasing your habit, all sets must remain easy. The total habit should be broken down into easier pieces if needed.

Give it a try and see what you think! As always, I’m open to any feedback or criticism. Sharing with one another helps us all grow and learn.

Sources:

  1. Thanks to Leo Babauta for his ideas on habits. It was through him that I first learned the phrase, “So easy you can’t say no.”
  2. Thanks to Stanford professor BJ Fogg for his work on habits and in particular his Tiny Habits program, which originally laid out many of the steps in this post.

Featured photo credit: Athletic fit young woman jogging running outdoors early morning in park. Healthy lifestyle sports fitness concept. via shutterstock.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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