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Kieron L

@kieronl

Habit tracking

Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or need to change course.

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IDEA EXTRACTED FROM:

The Ultimate Habit Tracker Guide

jamesclear.com

TOPICS IN THIS IDEA

Self Improvement

The Habit Loop: 5 Habit Triggers That Make New Behaviors Stick

In my book New York Times bestselling book Atomic Habits, I explain that the process of building a habit can be divided into four simple steps: cue, craving, response, and reward. The image below shows the habit loop and how these four factors work together to build new habits.

jamesclear.com

The Habit Loop

The cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving and, ultimately, becomes associated with the cue.

Together, these fo...

5 primary ways that a new habit can be triggered

Cue 1: Time - Most common way to trigger a new habit
Cue 2: Location - Most powerful driver of mindless habits and also the least recognized
Cue 3: Preceding Event - Many habits are a response to something else that happens in your life
Cue 4: Emotional State - emotional state is a common cue for bad habits
Cue 5: Other People - people you surround yourself with can play a role in your habits and behaviors.

Hamish Joy

@hjoy2020

How to Make Your Future Habits Easy

This article is an excerpt from Atomic Habits, my New York Times bestselling book. While researching Atomic Habits, I came across a story that immediately struck me with its simplicity and power. It was the story of Oswald Nuckols, an IT developer from Natchez, Mississippi, and his simple strategy for making future habits easy.

jamesclear.com

Priming the Environment

Whenever you organize a space for its intended purpose, you are priming it to make the next action easy. This is one of the most practical and simple ways to improve your habits.

Ideas to prime your environment

To draw more: Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.
To exercise more: Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.
To improve your diet: Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.

Make bad behaviors difficult

If you watch too much television, unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. (Which prevents you from turning on Netflix and “just finding something” to watch.) This setup creates just enough friction to prevent mindless viewing.

Alex Lefkowitz

@alexlefkowitz

5 Techniques to Build Good Habits For Life

Use these 5 techniques to build good habits that will stick for the rest of your life, and finally become the person you've always wanted to be!

theproductiveyou.com

DRAFTS

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.

...

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.

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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