Learn more about personaldevelopment with this collection
How to create a positive work environment
Techniques for cultivating gratitude and mindfulness at work
How to find purpose in your work
Make a new reward
Try to make a new reward that is similar to the old reward.
If it is a coffee habit, the reward is a warm beverage and an excuse to sit still and reflect. For that reason, a substitute like herbal tea would work.
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Get your foot in the door
Use Keystone Habits to trigger other changes. It could be just "waking up".
You know you have to wake up each day. Set a note for yourself that you'll notice when you wake up and compel yourself to take a step in the right direction. (Do one pushup before breakfast, for example.) ...
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Forming good habits
Habits are little chunks of auto-pilot behavior that get burned permanently into your mind. Once you develop a habit, you can never really delete it.
Habits start with a trigger, which sets off your automatic behavior. They end at a pleasant reward that reinforces your habit.
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Find the trigger point of your habit
Describe your own behavior in detail, and search for clues you might have missed before. Find your trigger.
If you have a habit of making coffee, it might be triggered by entering the kitchen. Some people eat in response to boredom or buy stuff in response to their desires.
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Trick yourself
Take an existing cue you have, but trick yourself into triggering a different behavior.
If you want to quit coffee, you could give away the coffee machine and put a box of tea or a glass of water on the countertop.
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Reinforce habits
Reinforce habits with belief and community.
When we tell stories of our own lives of making the desired change, it creates belief. When others chime in, it shows that achieving changes is possible for everyone.
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Adding a new habit to your life
- Identify a habit that you do every day. Make a list of all your current habits, to identify which would be suitable to stack new habits onto. It could be anything, as long as you perform it consistently. This habit will serve as your cue to start your new habit.
Make planning a habit
Some mornings we feel motivated to create a to-do list, but that is often the exception. We need to get things done, even when we feel disengaged.
Start by setting the alarm for your daily planning session at the same time every day. Tack your new daily pla...
Practice Good Sleep Hygiene
Take steps to make it easier to sleep well.
- Avoid caffeine, alcohol, or other drugs for several hours before bed
- Set a regular bedtime
- Drink some warm milk or herbal tea, or have a light snack
- Try a screen-free activity like meditation or reading
- ...
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