deepstash
Beta
Deepstash brings you key ideas from the most inspiring articles like this one:
Read more efficiently
Save what inspires you
Remember anything
How to Develop Better Habits in The New Year
2
Key Ideas
Save all ideas
Everyone wants to cultivate better habits. The problem is very few of us want to do the work to make those habits a reality.
205 SAVES
400 READS
Develop better habits by:
- Thinking really small: it accumulates and adds up in a big way;
- Shifting your evironment, so that good habits are easier to keep;
- Piggybacking new habits on old habits:
- Surrounding yourself with good people:
- Keeping it simple: short lists, reachable;
- Picking yourself up when you fall.
380 SAVES
634 READS
SIMILAR ARTICLES & IDEAS:
4
Key Ideas
The Compounding Effect of Habits
They don’t realize that every day they show up the...
Consistency matters more than frequency
We usually make effort unsustainable. For example:
- We work out like crazy for a few days (usually at the beginning of the year) and never go back to the gym.
- We try to meditate for 30 mins one day and don’t give it another shot until 10 days later
But when it comes to developing and maintaining a new habit, frequency matters more than intensity.
Identity-based Habits
- What is the behavior a person who is in shape? They go to the gym consistently
- What is the behavior of a prolific writer? They crack open a notebook every day.
2
Key Ideas
High-intensity interval training (HIIT)
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:
- Jogging light...
HIIT home workout
HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:
- Dynamic Warm-up
- Bodyweight Squats
- Push-ups
- Star Jacks (or other dynamic exercises)
- Inverted Row (or other pull exercises)
- Plank (or other core exercises).
- A stretching to cool down.
8
Key Ideas
Struggling To Build Healthy Habits
- We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
- We’re conditioned these days to expect and receive instant gratification.
Your “Big Why”
As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.
You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.
Healthy Habit Building 101
There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).
You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut).Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).