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Better Control of Emotions Will Help You Make Better Habits

Celebrating tiny wins

Although celebrating small successes might not feel natural, practicing this skill will help you to get comfortable.

Your confidence will grow when you celebrate because you will be creating habits, and you will get better at being kind to yourself.

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IDEA EXTRACTED FROM:

Better Control of Emotions Will Help You Make Better Habits

Better Control of Emotions Will Help You Make Better Habits

https://time.com/5756833/better-control-emotions-better-habits/

time.com

5

Key Ideas

The 'tiny habits' method

You can hack your motivation and make changes that last by using the Tiny Habits method.

It works by breaking down big changes into tiny actions, find where they fit naturally into your life, and then you feel good by celebrating.

Repetition and habits

Habits can form very quickly. For instance, give someone a new phone, and their emotional response to using the device will wire in a habit very quickly. There is no need for repetition.

New habits then form as long as people have a strong positive emotion connected to the new behavior.

Designing for habit formation

Emotions create habits, not repetition. If you are designing a new habit, you are really designing for emotions.

Intentionally create feelings of success to wire in the habits that you actually want in your life.

Celebration

Celebration is the best way to create positive feelings to commit to a new habit. Celebration should happen immediately after the behavior. When you get good at celebrating, you will have a superpower for creating habits.

Although incentives like a sales bonus can motivate you, they are too far in the future to release dopamine that encodes a new habit. 

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Tiny Habits
  • While trying to form a habit, starting in small increments and utilizing self-motivating feelings of positivity and celebration are strong catalysts and help reinforce the changes.
  • To ...
The Power of Celebration
  • Tiny habits are easy to do, and the thing that keeps us going is the celebration of small accomplishments, as feeling good is a vital part of the Tiny habits method.
  • We routinely self-criticize at the tiniest of mistakes but do not celebrate our small accomplishments by saying to ourselves that we did a good job.
  • A celebration is like a habit cementer, and feeling good at any moment is a superpower, which can be used to reinforce your habits and transform your life.
Be Nice To Yourself

Our emotions create our habits, and celebration is the best way to create a positive feeling that waters your new habits. It pays to be nice to ourselves.

Celebrating the tiniest detail of your busy lives, when you remember to hang your keys where they should be or when you tidy up your room, can shift your perspective, and makes your life better in a couple of minutes.

Resolutions Don't Work

Resolutions feel huge, requiring a lot of mental bandwidth and loads of constant motivation to keep up. Resolutions are easy to decide on but tough to maintain daily.

Habits...

Habits: Start Small

Start small with something you already desire or like to do, to ease out the entire process for you right at the start.

For example, if you plan to write more, why not buy a journal and a pen that you want to use, and keep them handy, facilitating the writing habit naturally.

Trigger New Action
Choose a 'trigger' action you already do to initiate the new habit you want to form.

4 more ideas

Starting good habits and sticking to them
  1. Harness the dopamine effect: identify the desired outcome. Mentally walking yourself through the process of success and the joys and benefits it brings can teach your brain to be motiva...
B. J. Fogg
B. J. Fogg
“It’s much easier and it’s much more reliable to start habits that are small and get them firmly rooted in the ground by feeling successful”