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Start With One Habit at a Time
New habits are very major life changes and should not be taken lightly. They require an enormous amount of discipline and mental energy to build, and you don't want to overwhelm yourself.
Only commit to one new habit at a time, and give yourself at least a one month buffer zone between new habits.
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Change Your Timeline
Your timeline is how often you want to practice your new habit; it’s your recurring goal. For example, meditate for 30 minutes per day.
A short timeline can be overwhelming, and a long timeline won't give you enough practice. For best results, use a weekly timeline: mediate for 3 hours per week.
A good weekly timeline isn't overwhelming and will give you some “wiggle room” in your hectic schedule.
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Start Low, Build As You Go
Keep your goals extremely small at the beginning, and then gradually increase them every week. Your initial goals should be so small that it would be impossible not to complete them:
- meditate for 5 minutes this week.
- read 5 pages this week.
- floss 1 day this week.
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Hold Yourself Accountable
Create a system to track your progress and hold yourself accountable. Don't try to build habits using only your mind and your willpower. Popular systems include:
- habit tracker apps
- spreadsheets
- marking days on a calendar
- daily journal entries.
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Plan For Failure
Failure is normal and expected when building new habits. So you need to plan for failure, and you need to know exactly what you’re going to do when it happens so that you can recover quickly.
Write down 3 specific actions you can take when you fail, and how these actions will motivate you to try again. For example:
- I will take a walk outside to clear my head and refocus my thoughts.
- I will do 15 pushups to get me "fired up".
- I will call a close friend who will give me encouragement.
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