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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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James Clear

James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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Last Updated on December 2, 2020

7 Reasons Why Quitting Facebook Now Is Good for Your Future

7 Reasons Why Quitting Facebook Now Is Good for Your Future

For the past 100 years or so, there have been huge improvements in communication. From letters to phone calls to text messages to video calls to social networks. Following all these improvements, one of the biggest inventions of the 21st century was founded in 2004[1], and it started to spread like wildfire, first in the US and then around the world. Now, quitting Facebook has become nearly unheard of.

There are more than 1 billion monthly active Facebook users. Although initially it aimed to bring all people together for the sake of connecting, the effects of Facebook on masses became a huge debate after it gained so much popularity, with some even suggesting you deactivate your account.

The advantages of social media and its ability to connect us to people around the world are well known. Now, it’s time to dive into the ways Facebook affects your productivity and why you should ultimately consider quitting Facebook.

1. Facebook Allows You to Waste Time

While being on Facebook and scrolling through the news feed, many active users are not aware of the time they actually spend on viewing others’ life events or messaging with Facebook messenger. It has become so addictive that many even feel obliged to like or comment on anything that is shared.

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You might think of the time spent on Facebook as your free time, though you are not aware that you can spend the same time taking care of yourself, learning something new, or doing your daily tasks.

2. It Can Decrease Motivation

By seeing someone else’s continuous posts about the parties they went to or friends they see frequently, you might feel insecure about yourself if your own posts are not as impressive as the ones in your news feed.

However, there is rarely such a thing as going out every day or having amazing vacations every year. Unfortunately, though, we internalize the posts we see and create a picture in our minds of how others are living.

One study found that “participants who used Facebook most often had poorer trait self-esteem, and this was mediated by greater exposure to upward social comparisons on social media”[2].

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Basically, when we see posts depicting lives we consider “better” than ours, our self-esteem takes a hit. As many of us are doing this for hours at a time, you can imagine the toll it’s taking on our mental health. Therefore, if you want to raise your self-esteem, quitting Facebook may be a good idea.

3. You Use Energy on People You Don’t Care About

Look at the number of friends you have on Facebook. How many of them are really good friends? How many of the friend requests you get are real people or your actual acquaintances?

You have to admit that you have people on Facebook who are not related to you and some you barely know, but who still comments on their photos or offer a like now and again. Basically, instead of offering your time and energy to the genuinely rewarding relationships in your life, you’re spending it on people you don’t really care about.

4. Facebook Feeds You Useless Information

It is one thing to read newspapers or magazines in order to get information, but it is an entirely different thing to be faced with false news, trends, and celebrity updates through continuous posts. I bet one of the things that you will not miss after quitting Facebook is the bombardment of information that seems to have no effect on your life whatsoever.

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5. It Damages Your Communication Skills

When is the last time you actually hung out in real life with your friends, relatives, or colleagues? Because of the social media that is supposed to help us communicate, we forget about real communication, and therefore, have difficulties communicating effectively in real life. This negatively affects our relationships at home, work, or in our social circles.

6. You Get Manipulated

One of the biggest problems of Facebook is its influence on people’s creativity. Although it is assumed to be a free social media site, which let’s you to share almost anything you want, you have this tendency to want to get more likes[3].

In order to get more likes, you must work very hard on your shared posts, trying to make it funny, creative, or clever, while you could spend the same time doing something that genuinely improves your creativity. After quitting Facebook, you’ll be amazed at all the creative hobbies you have time to develop.

7. It Takes Over Your Life

The marketing strategy of Facebook is quite clear. Its creators want you to spend as much time as possible on the site. While working on their posts and choosing which pictures to share, many people actually try to be someone else. This often means they end up being isolated from the real world and their true selves.

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It is possible to put the same time and energy toward becoming a better version of yourself instead of faking it. Why not try it by quitting Facebook?

Final Thoughts

There are many reasons to try quitting Facebook. By knowing how it may be impacting your productivity and mental health, you can search for motivation to get off social media and back into your real life.

These points will guide you in seeing what your life would be like if you were to delete your account. Leaving Facebook doesn’t sound so bad after all, does it?

More on How to Quit Social Media

Featured photo credit: Brett Jordan via unsplash.com

Reference

[1] The Guardian: A brief history of Facebook
[2] Psychology of Popular Media Culture: Social comparison, social media, and self-esteem.
[3] Better by Today: Do Facebook ‘Likes’ Mean You’re Liked?

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