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.
Only commit to one new habit at a time, and give yourself at least a one month buffer zone between new habits.

Start With One Habit at a Time

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.

Change Your Timeline

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:
<ul>
<li>meditate for 5 minutes this week.</li>
<li>read 5 pages this week.</li>
<li>floss 1 day this week.</li>
</ul>

Start Low, Build As You Go

Create a system to track your progress and hold yourself accountable. Don't try to build habits using only your mind and your willpower. Popular systems include:
<ul>
<li>habit tracker apps</li>
<li>spreadsheets</li>
<li>marking days on a calendar</li>
<li>daily journal entries.</li>
</ul>

Hold Yourself Accountable

Failure is normal and expected when building new habits. So you need to plan for failure, and you need to know exactly what you’re going to do when it happens so that you can recover quickly.
 Write down 3 specific actions you can take when you fail, and how these actions will motivate you to try again. For example:
<ul>
<li>I will take a walk outside to clear my head and refocus my thoughts.</li>
<li>I will do 15 pushups to get me "fired up". </li>
<li>I will call a close friend who will give me encouragement. </li>
</ul>

Plan For Failure

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!

personaldevelopment

Personal Development

5 Techniques to Build Good Habits For Life

Start extremely simple and work your way up. There's always room to increase the difficulty later.
If you want to build an exercise habit commit to 1 minute per day instead of an hour per day. If you want to build a writing habit start with 3 sentences per day instead of an entire page.

Start with habits you can't say no to

Take the time to examine why you're avoiding a habit. In most cases, the cause is related to something deeper than laziness or not wanting to do something. Once you understand the true reasons you can find an appropriate remedy.
A reason for not exercising, for example, could be because you don't like crowds or the long commute to the gym.

Understand what is holding you back

Understand and accept that you are not going to be perfect on your first try. So take the time to think ahead of a plan about ways to get back on track when you slip up.

Have a plan for when you fail

Want to learn how to build good habits? Read this article to discover 3 simple strategies that you can put to use right now.

3 Surprisingly Simple Things You Can Do to Build Good Habits

Environmental associations are cues from your working environment that tell your brain "I'm in the office, so it must be time to work." Most of them are assimilated subconsciously (for example, your office space, the draft you always feel coming from the air duct next to your desk, and the view as you look out your office building's window.)
But when you work from home many of these associations are gone and your brain receives a confusing mix of "work time" and "relax time" cues.

Environmental Associations

Environmental associations are cues from your working environment that tell your brain &quot;it&#39;s time to work.&quot;
Most environmental associations are assimilated subconsciously. 
For example: 
<ul>
<li>Your desk and office chair.</li>
<li>The draft you always feel from your cubicle.</li>
<li>The view as you look out your office building&#39;s window. </li>
</ul>
When you work from home many of these associations are gone and your brain receives a confusing mix of &quot;work time&quot; and &quot;relax time&quot; cues.

Physical triggers are the literal actions you take that tell your brain "the work day is about to start." For example:
<ul>
<li>Spritzing a small amount of cologne on your wrist.</li>
<li>The sensation of picking up your keys and putting them in your pocket or purse.</li>
<li>The sound your car engine makes as you begin your morning commute.</li>
</ul>
It's hard to stay productive when you work from home because many of these physical triggers don't exist.

Physical Triggers

Your commute is a very important physical trigger to your brain that your work day has begun. So, after you complete your morning routine, whatever it is, find a way to physically commute to your home… from your home. 
Literally leave your house. Walk up and down the street or drive around the block to complete your "commute." When you're done working do the same commute but in reverse.

Fake a Commute to “Work”

When you’re at work you probably have your own office or cubicle; this is an environmental association. 
Pick one specific spot in your house to work from each day. Avoid areas that are already associated with relaxation like your bed.

Designate a Working Space

This is perhaps the most important physical trigger for your work day association. It gives your brain a simple but very clear signal that it’s time to focus. 
Even if you’re a salaried employee, get in the habit of punching / clocking in and out throughout the day using an app on your phone.

Punch In and Out

The "Double Whammy" refers to the practice of wearing earplugs and then noise canceling headphones on top. 
Sustained focus is at a premium when you work from home, the double whammy ensures that you stay focused for as long as possible.

Utilize the “Double Whammy"

This is necessary because it helps you avoid mental fatigue and clutter. Ans more importantly, it helps you stay focused despite all of the "relaxation" and "non-work" environmental associations that you have within your home. 
Whenever you feel yourself getting distracted, take a quick look at your to-do list and fervently tackle the next task.

Create a To-Do List the Night Before

Working or studying from home may sound great, but it's not always easy. I've been working remote for over a year, here are my 5 tips to stay productive.

productivity

Productivity

timemanagement

Time Management

5 Tips to stay Productive While Working or Studying from Home

<ul>
<li>68% of people ‘break’ by using social media or streaming video (Netflix, YouTube, etc.)And they are making a huge mistake because of psychological phenomena known as vigilance decrement.</li>
<li>Vigilance decrement is a slowing in reaction times or an increase in error rates due to high cognitive resource demands like hard work or sustained focus.</li>
</ul>

Vigilance decrement

A "Bad Break" creates a self-perpetuating cycle of stress, fatigue, and low performance. It makes the vigilance decrement flow work against you.

Bad Breaks

A "Better Break" actually recharges you and allows you to focus once again. It makes the vigilance decrement flow work for you.

Better Breaks

<ul><li>A good break must energize rather than drain you after it's over (this is different from energizing you during the break.)</li><li>It must have a clearly predefined endpoint.</li><li>It must exclude external negativity and randomness.</li></ul>

The 3 Rules o11f Better Breaks

<ol>
<li>Read for 15 to 30 Minutes.</li>
<li> Exercise for 30 to 60 Minutes.</li>
<li>Get outside for 30 Minutes.</li>
<li>Socialize with a gregarious friend for 15 to 30 Minutes.</li>
<li> Do nothing for 30 Minutes.</li>
</ol>

5 Better Breaks to try today

The types of breaks you take matter more than you think. Better Breaks will boost your productivity but Bad Breaks actually hurt your productivity and start a vicious cycle called the Bad Break Vigilance Decrement Cycle.

5 Techniques to Build Good Habits For Life

3 Surprisingly Simple Things You Can Do to Build Good Habits

5 Tips to stay Productive While Working or Studying from Home

How To Take Better Breaks To Boost Your Productivity

Alex Lefkowitz