Greetings! So how’s your habit changing going? If your progress mirrors mine, it’s probably been a rollercoaster ride. Sometimes we find that our life-enhancements (or lack of fulfilling them) pack on more stress than we anticipated.
Let’s start with a candid look at my resolutions over the last few years:
- Two years ago, I resolved to join a gym and work out every single day
- Last year, I resolved to join a gym and work out 3x a week
- This year, I resolved to drive by my gym at least 3x a week
Clearly, my enthusiasm has scaled back, but hey, at least I’m consistent with my drive-bys! The moral of this story? Don’t let the stress of new habits get to you. Give yourself a break and take credit for the effort you’re putting into creating new habits.
The 21-Day Myth and the Real Timeline
You’ve probably heard that it takes 21 days to change a habit. This magical number, popularized by Dr. Maxwell Maltz in his book Psycho-Cybernetics, has stuck around in self-help lore.
However, recent research from University College London suggests it actually takes about 66 days for a new behavior to become automatic (Lally et al., 2009).
So, if you’re struggling after three weeks, don’t despair — you’re just getting started.
Embrace the Discomfort
Work through the discomfort by knowing you’re being positive and proactive. Discomfort is actually a good sign of your growing pains. Think of it as the awkward middle school phase of habit formation.
Focus and Visibility
Stay focused on your new habits. Print them out on a large sheet of paper and hang them somewhere you will see them often — your desk at work, your bathroom mirror, or even on the fridge. This constant visual reminder keeps your goals at the forefront of your mind.
Avoid Overload
Don’t overload yourself with new things. If you have a long list of improvements (or self-remodeling, as I like to call it), only tackle one or two before moving on.
Research from the American Psychological Association highlights that multitasking can reduce productivity by up to 40% (APA, 2013).
Focus on a few key changes, and you’ll be more likely to stick with them.
The Power of Small Wins
Start with small, manageable goals. The concept of “small wins” can be incredibly powerful. Celebrating the minor victories can keep you motivated.
For example, if you’re trying to get into the habit of exercising, start with a 10-minute walk each day. Productivity expert James Clear, author of Atomic Habits, emphasizes that small changes can lead to significant results over time. He calls this the “aggregation of marginal gains.” Fancy!
Habit Stacking
One effective strategy for building new habits is called “habit stacking”. The idea is to take an existing habit and stack a new behavior on top of it. For example, if you already have a habit of drinking coffee every morning, you could stack a new habit of doing five minutes of stretching while your coffee brews.
Accountability Partners
Find an accountability partner. Sharing your goals with someone else can increase your chances of success.
According to a study conducted by the American Society of Training and Development (ASTD), you have a 65% chance of completing a goal if you commit to someone. And, if you have a specific accountability appointment with that person, your chances increase to 95%.
The Environment Matters
Your environment plays a crucial role in habit formation. Make it easier to stick to good habits by tweaking your surroundings. Want to read more? Leave books around your house. Trying to eat healthier? Keep fruits and veggies at eye level in your fridge.
The Two-Minute Rule
David Allen, the productivity guru behind Getting Things Done, suggests the two-minute rule: if a task takes less than two minutes, do it immediately. This can be applied to habits as well. If you want to start journaling, just write for two minutes a day. The idea is to make the habit so easy you can’t say no.
Track Your Progress
Keep track of your progress. Use a habit tracker app or a simple journal to log your daily achievements. Monitoring your progress provides a sense of accomplishment, but also helps you identify patterns and obstacles.
Celebrate the Wins
Don’t forget to celebrate your successes, no matter how small. Positive reinforcement is key to habit formation. Reward yourself when you hit milestones. Maybe a small treat for a week of consistent workouts or a new book after a month of daily reading.
The Right Mindset
Remember, you’re either moving toward your goal or away from it. You can only inhale or exhale at any given moment — you can’t do both at the same time. Focus on the end result of what your new habits will accomplish.
Developing a growth mindset, as proposed by psychologist Carol Dweck, can be instrumental in this process. Believing that you can change and grow through effort can make a significant difference in achieving your goals.
Stay Light!
Humor and a positive attitude can make any journey more enjoyable. Stay light and don’t take yourself too seriously. If you stumble, laugh it off and get back on track. Remember, even the best-laid plans can go awry, but that doesn’t mean you should give up.
Training Tip: Keep It Fresh
Move motivational posters around your staff’s office area. This helps achieve a “new” look and keeps them from becoming part of the wallpaper. Consider rotating them on a regular basis. Fresh visuals can invigorate your team and keep motivation high.
Real-Life Strategies
Here’s an anecdote for you: I decided to meditate daily. Day one, I sat on my mat, closed my eyes, and promptly fell asleep. I was aiming for 20 minutes but clearly needed to adjust.
I scaled back to five minutes and, over time, gradually increased the duration. Now, meditation is a non-negotiable part of my routine. The key? Start small and be kind to yourself.
Another strategy that worked wonders for me was the “Seinfeld Strategy.” Comedian Jerry Seinfeld reportedly used a wall calendar and a big red marker to create a chain of daily tasks. Each day he completed his task, he would mark a big red “X” over that day. His goal was to never break the chain. This visual representation of progress can be incredibly motivating.
Changing habits should feel like tweaking tune-ups, not major overhauls. Soon, newer habits will replace old ones. Whether it’s driving by the gym a few times a week or stacking a new habit onto an old one, every step forward is progress.
Remember, you’re either moving toward your goal or away from it. Focus on the end result and what your new habits will accomplish. Stay light and keep a sense of humor about the journey. After all, the road to self-improvement is paved with good intentions, a few setbacks, and plenty of laughs.
Stay focused, stay positive, and most importantly, stay light!
