The Guide to Habits
Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis, the more you’ll have of it.
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Long term change is better served by building better habits, than by forcing your willpower.
You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.
...to familiar environmental cues.
They form when you engage in a behavior repeatedly in the presence of consistent stimuli.
...means changing the cue that triggers it.
Instead of focusing on developing the habit of “working out,” develop the habit of putting yourself in the position to work out regularly: get home, get into workout clothes, prepare you water, go to the gym.
...of days to form a new habit.
Instead, habits come about gradually over time and in a non-linear fashion.
While consistency is key, missing one or a handful of opportunities to practice the desired habit will not ruin your chances at establishing that habit in the long run.
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Keystone habits lead to the development of multiple good habits.
Exercise is a good example of this. Once you start to change your exercise habits, it sets off a chain reaction t...
Focus on baby steps. The key to new good habits is to do the minimum and be consistent.
Do not be ambitious at the beginning. That leads to failure. Consistency is what you’re shooting for, so make the hurdle as low as possible.
Thinking about the details makes you more likely to follow through.
Just writing down your plan also makes a big difference in effectively committing to your goals.
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They generate an impulse to do a behavior with little or no conscious thought.
By forming a habit, the brain frees the mind to do other things without deliberation. So behaviors that require concentration, deliberation, or extended effort, are not habits.
Motivation is not driven by pleasure and pain, but rather by the desire to escape discomfort.
Our brains get our bodies to do what they want through discomfort. And the same rule applies to psychological discomfort.
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