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Don't Make Resolutions, Build Habits Instead
Adjusting Your Environment
Create or adjust your environment to provide you with cues to take on the positive habit of action.
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Key Ideas
Habit matching
When planning on building new habits, one easy way to integrate them into your everyday routine is by actually adding them to an already existing habit.
Therefore, choose one habit y...
A step at a time
Once you have made up your mind about taking on a new habit, you might as well start getting used to it. Just remember that we have, as humans, the tendency to work better without pressure and when taking one step at a time.
Therefore, start by creating small habits and get used to them and you will see how easy it is to build long-lasting routines that will make your life easier.
Practice makes perfect
When having taken the decision to introduce in your routine a new habit, it is very important to remember that practice makes perfect. Consequently, wait no more and start doing even if just a bit every day. You will eventually succeed in adding a new habit while feeling proud of yourself for being consistent.
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Key Ideas
Body-Focused Repetitive Behaviours (BFRBs)
Humans have anxiety-related behaviours like chewing on nails, or stressing any part of their body, which are repetitive and habitual.
A new study shows that an increase in stress provides a...
Habit Memory: Strict Discipline May Not Be Good
Our habit memories are mostly rigid and inflexible, so it can be a challenge when the changing environment and circumstances require a corresponding alteration in behaviour.
If a person is strictly adhering to their personal routines and habits, change can come as a shock, and also lead to many mental health issues like eating disorders, depression and anxiety disorders.
The Antidote To Stress-Related Habits
Improving mental flexibility and reducing the causes of stress and anxiety is the antidote to our unhealthy and repetitive habits and behaviours.
Mindfulness meditation can help us increase our cognitive flexibility, as can physical activity, social interaction and new experiences.
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Key Ideas
Pointing and calling our habits
Pointing-and-calling is so effective because it raises the level of awareness from a nonconscious habit to a more conscious level.
The more automatic a behavior becomes, the less...
The Habits Scorecard
... for discovering which habits to change:
- Make a list of your daily habits.
- Decide which is a good habit, a bad habit, or a neutral habit, by how they will benefit you in the long run.
- There is no need to change anything at first, simply acknowledge what is actually going on.
Change and awareness
Changing a behavior always starts with awareness.
Focus on recognizing your habits and acknowledge the cues that trigger them, which makes it easier to discover which habits you should change and respond in a way that benefits you