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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 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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