Habit Forming
Here are some of my tricks for forming new habits…
Do the Hard Stuff First
I know it’s tough but… do it first. Doing the hard stuff at the beginning of your day can have numerous benefits. For starters, it allows you to tackle the most challenging tasks when you have the most energy and focus. This can help you avoid procrastination and improve your productivity throughout the day. Completing difficult tasks early on can give you a sense of accomplishment and momentum that can carry you through the rest of your day. By prioritizing the hard stuff, you can also free up mental space and reduce stress, as you won’t be constantly worrying about unfinished tasks. This is a great way to form a habit.
Taking on difficult tasks early in the day can lead to improved efficiency, reduced stress, and a greater sense of accomplishment.
35 Minute Focus Periods
Sometimes keeping focus can be hard when trying to form a habit. I found breaking up what I need to accomplish helps. Focusing in 35 minute intervals is a technique known as the Pomodoro Technique. This technique can help increase productivity and reduce burnout by breaking work into manageable chunks. By focusing on one task for a set amount of time, you can avoid distractions and interruptions, and give your brain a chance to rest before starting the next task. This can lead to better time management and a more efficient use of your workday. I like to break for 5 minutes to refresh by doing something I enjoy, taking my mind off things, getting some exercise or getting some food and drinks. Sometimes 10 minutes if I’m working a full long day.
Rewards
And you get a car! And you get a car! And you get a car! Well, maybe not that big of a reward but you get the idea. Giving yourself rewards can help to encourage progress and form a habit. By identifying small milestones and rewarding yourself for reaching them, you can create a POSITIVE FEEDBACK LOOP that reinforces the habit and makes it more likely to stick. It’s important to choose rewards that are meaningful to you and that align with your goals, as this will help you stay motivated and committed to the habit over time. In university I used this a lot, I would buy small individual candies, something like peanut m&ms or fuzzy peaches, and each time I flipped the page on my text book I ate one. Though this was not a healthy habit it was very effective to keep me motivated and energized since I didn’t drink caffeine.
Reward yourself with some products or an appointment.
Set a Specific Goal
Make it small, make it easy. Setting a specific goal can be a useful way to form a habit. By identifying a clear objective, you have a target to work towards, which can motivate you to stick with the habit over time. In addition, having a specific goal allows you to track your progress more easily, which can help you stay accountable and make adjustments as needed. When setting a habit-forming goal, try to make it achievable and measurable, and consider breaking it down into smaller steps to make it more manageable. Make it easy so that you can identify when you reached it. You may need to brainstorm multiple times to nail down exactly what your goal is.
“Successful people are simply those with successful habits.” – Brian Tracy
Find Social Support
When trying to form a new habit finding social support can aid to encourage your progress. Being surrounded by people who have similar goals or who motivate you can increase your chances of success. Whether it’s joining a group or simply telling friends and family about your plans, having a support system can provide accountability and help keep you on track. Sometimes strangers are the best support system, I have found great groups of people who encourage and inspire me through business and networking groups. Another trick I have found useful is social media support by committing to posting in your stories about you going to the gym or reading a book helps keep you accountable to others, besides yourself. Your confidence will grow with the more you do and tell supportive others.
Connect with me. I’ll be your biggest cheerleader.
21/90 Rule
The 21/90 rule is a concept that suggests it takes 21 days to form a habit and 90 days to make it a permanent lifestyle change. The idea is that if you consistently PRACTICE a new behaviour for 21 days, it becomes a habit. And if you continue that behavior for a total of 90 days, it will become a permanent part of your lifestyle. This rule is often cited in self-help and personal development circles as a way to encourage people to stick with positive changes they want to make in their lives. I like to encourage others to not give up so easily on the new habit you want to create, it takes patience for your brain to learn to do it automatically.
Make cues to Remind You
Making cues to form a habit is an effective way to establish a routine. When we create a cue, we are essentially creating a TRIGGER that reminds us to perform a specific behaviour. By doing this, we are more likely to stick to our routine and build a habit. As well as, cues can help us overcome obstacles and make our habits more automatic. For example, if we set a cue to exercise every morning before work, we are more likely to follow through even on days when we feel tired or unmotivated. Or another example I like to tell my clients, wash your lashes after you brush your teeth, all of the supplies are beside your sink so it is convenient and this means you at least wash your lashes twice a day as part of your morning and nighttime routines.
Creating cues for our habits can help us stay on track and lead to long-term success.
Be Flexible
Being flexible when trying to form a habit is important because it allows you to adjust to unexpected changes or challenges that may arise. It also helps you avoid becoming discouraged or giving up when you encounter obstacles. Flexibility allows you to modify your approach or routine as needed, which can help you stay motivated and increase your chances of success in forming a long-lasting habit. Moreover, being flexible can help you avoid feeling restricted or confined by your habits, allowing you to maintain a sense of freedom and control over your choices. It is important to make a plan, however life happens and you need to adapt, it is not a failure, it is a push towards your true goal.
Make a Plan
Making a plan when trying to form a new habit is important because it helps you stay focused and motivated. With a plan, you can set specific goals and track your progress along the way. Having a plan can help you anticipate and overcome potential obstacles that may arise. By creating a plan, you are more likely to stick to your new habit and ultimately achieve your desired outcome.
Write the plan down and create reminders so you are more likely to stick to it.
Control your Environment
If you are someone who gets distracted easily by other tasks as I do, its best to set yourself up for success. Controlling your environment when attempting to form a habit is essential because it helps you ELIMINATE potential distractions and increase your chances of success. By setting up an environment that supports your desired behavior, you can create a habit loop that makes it easier to stick to your goals. It also reduces the likelihood of falling back into old habits. For example, if you want to start exercising regularly, setting up a designated workout space and removing any barriers or distractions can increase your motivation and consistency. In the end, controlling your environment can make it easier to form new habits and achieve your goals.
- Cue, Craving, Response, and Reward
The cue, craving, response, and reward model (CCRR) is a framework used to explain how habits are formed and reinforced.
1.Cue.
The cue is a trigger that prompts a person to start a behaviour, such as feeling bored or stressed.
2.Craving.
The craving is the desire that the cue creates, which motivates the person to act.
3.Response.
The response is the behaviour itself, which is typically automatic and requires little thought.
4.Reward.
The reward is the positive outcome that reinforces the behavior and makes it more likely to be repeated in the future.
Over time, this cycle can become deeply ingrained and difficult to break, which is why habits can be so hard to change.
Start small
Starting small when starting to form a habit is important for several reasons. First, it allows you to build momentum and establish a consistent routine. When the habit is small and manageable, it is easier to stick to it and feel a sense of accomplishment. Second, starting small reduces the likelihood of becoming overwhelmed or discouraged, which can lead to giving up on the habit altogether. Third, starting small allows you to gradually increase the difficulty of the habit over time, making it more sustainable in the long run. Finally, starting small helps you to identify any obstacles or challenges that may arise and develop strategies for overcoming them before they become major barriers to success.
“Your habits will determine your future.” – Jack Canfield
Set alarms
I love setting alarms on my phone, I have them for everything! Setting alarms can be a helpful tool when forming a new habit. It can serve as a reminder to perform the desired behavior at a specific time or interval. This helps to establish a routine and create consistency, which is important for building habits. Also, alarms can help to overcome forgetfulness and increase accountability. Even if I can’t complete my alarm task in that time, I’ll remember about it and either snooze for 10 minutes or reset it for an hour away to complete it. By setting an alarm, you are taking an active step towards achieving your goal and holding yourself accountable for following through with the behaviour. In the end, setting alarms can be an effective strategy for creating new habits.
Have a calendar
Having a calendar is helpful when trying to form a habit because it provides a visual representation of your progress and helps you track your CONSISTENCY. My calendar is colour coded and has embedded reminders of the tasks and events of each day. Sometimes I prefer my phone calendar as I always have it with me or I also like making a beautiful visual written calendar for various things around my house or business. By marking off each day that you successfully complete the habit, you can see how far you’ve come and build momentum. Additionally, seeing blank spaces on the calendar can serve as a motivator to continue the habit and avoid breaking the streak. Overall, a calendar is a useful tool for staying accountable and on track when trying to form a new habit.
When you Slip, Get Back on Track Quickly
You are going it slip, and its okay! To form a habit can be challenging, and slipping up is a common occurrence. It’s crucial to get back on track as quickly as possible because the longer you wait, the harder it becomes to resume the habit. Consistency is key when it comes to forming a habit, and even a small slip-up can derail your progress. By getting back on track immediately, you reinforce the habit and prevent the slip-up from becoming a negative pattern.
Remember to be kind to yourself and focus on progress rather than perfection.
Break into Chunks
Breaking a big habit into smaller chunks can make it easier to achieve and maintain. By focusing on small, achievable goals, you can build momentum and create a sense of accomplishment that can motivate you to continue. As well as, small habits are often easier to integrate into your daily routine and require less willpower, making them more sustainable over time. Finally, breaking a big habit into smaller chunks can help you identify and address any potential obstacles or challenges that may arise along the way. This is a wonderful tip to help form a habit.
Be Patient, Make a Plan you can Sustain
When forming a new habit, it’s important to be PATIENT and create a plan that you can realistically sustain. Rushing to change your behavior can lead to burnout and failure, so take the time to establish realistic goals and a step-by-step plan. Consistency is key, so start small and gradually increase your efforts over time. Remember to celebrate your progress and stay motivated by tracking your success. By taking a measured approach, you can build lasting habits that will benefit you in the long term.
If you’re trying to start a new habit and you want to chat about it, message me.
Kisses, A