When I look back over all the tools and techniques I’ve learned, employed, and taught to others, there are two that stand out. I’ve already written about the habits of mind that make a huge difference, now, here are some that help with physical habits.
We all know how hard it can be to motivate ourselves to make positive changes that are good for us. It seems overwhelming the number of times we’ve started and stopped. Here are the pro tips I’ve used that have the largest impact:
Habit stacking - I learned this pro tip from S.J. Scott. He started doing push ups right after he went to the bathroom. He wanted to improve his strength and build muscle, but couldn’t get himself to the gym. He started stacking a new habit (push ups) with one that was already established (using the bathroom when you have a full bladder). He started with just a few pushups, then added more. By the end of the day, he was doing 40 - 50 push ups, ultimately achieving his goal of strength training.
You can apply this strategy to many things. Find something you already do, like brushing your teeth, then do the new habit right afterward.
Don’t delay anything that takes 5 minutes - This one I read in a random blog so long ago that I’m, sadly, unable to cite the author. The author suggests that anything that takes five minutes or less shouldn’t be put off. This includes things like cleaning a dish right after you use it, putting your coat in the closet and putting your shoes away when you come home, or paying a bill as soon as you receive it.
At the time, it takes so little effort and time to do that small thing. However, when you put these things off, they turn into a day’s worth of work. You trade a little effort now in exchange for saving yourself a large effort later.
As we go into the new year, add these small shifts to your routine and see if it starts off your new year a little better.
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