“Successful people are those people with successful habits,” says Brian Tracy, a motivational public speaker and self-development author.
Human beings are creatures of habit. Habits are those ingrained patterns of behaviour that we perform consistently without conscious thought. Habits, whether positive or negative, shape our daily routines, influence our mindset and ultimately act as determining factors for our success in various aspects of life.
We often have the misconception that to achieve massive success we need massive action. Behavioural scientists who study habit formation say that many of us try to create healthy habits the wrong way. We make bold resolutions to start exercising or lose weight, for example, but these goals cannot be achieved overnight.
Renowned author of the book Atomic Habits, James Clear talks about how small improvements daily provide astounding results over time. If we improve by one per cent each day for one year, we will end up 37 times better by the time we are done. He explains how habits the effects of habits multiply as we repeat them and only make the difference as time passes.
Now the main question arises, how can we develop good or healthy habits and stay consistent with them?
Here are some helpful ways to begin our journey towards building good habits:
1. Habit stacking: Habit stacking is one of the best ways to build a new habit, it refers to the process of identifying our current habits and stacking new habits on top of it. We should look for patterns in our daily lives and incorporate our new or desired habits along with them.
For example, if we might want to develop the habit of drinking more water throughout the day, so tie it with our daily habit of brushing our teeth. So we get the pattern: after I brush my teeth, I will drink a glass of water. By strategically integrating our desired habits into our existing routines, we set the stage for a powerful ripple effect of positive change.
2. Tiny changes: BJ Fogg, a researcher at Stanford University and the author of Tiny Habits, emphasises that substantial changes in behaviour demand a considerable amount of motivation, a factor that is often challenging to sustain over time. Rather than relying on unsustainable bursts of motivation, incorporating tiny changes into our daily lives provides a more realistic and lasting approach. For example, beginning a reading habit by committing to just one page a day allows for gradual progress and builds momentum over time.
3. Making it easy: To start a new, habit motivation alone is not sufficient, creating an environment conducive to habit formation is crucial. We cannot always be motivated and energetic all the time. So in case of such a situation, we should clear the obstacles in our path and make it easier for ourselves. It is human nature to follow the law of least effort, which states that people will naturally take the easier or the more convenient path. Making the desired activity as easy as possible enhances the likelihood of consistent performance. Setting out workout clothes in advance or placing a book beside the bed for nightly reading are practical ways to eliminate obstacles and make habits more achievable.
4. Being consistent: Consistency is key in habit formation. A study from the European Journal of Social Psychology found an average of 66 days was required to form a habit, with a range between 18 and 254 days. As we know habits take a long time to form but they do form faster if we do it more frequently. Embarking on the journey of habit formation, we recognise the time and dedication required for habits to take root.
Procrastination emerges as a formidable challenge, hindering our efforts to instil consistent behaviours. However, in our quest against procrastination, the golden two-minute rule can be applied, which states that if an action can be performed within the timeframe of two minutes it should be done at the moment it is defined. By swiftly attending to easy and manageable tasks, the rule sets the tone for increased productivity, cultivating a sense of achievement. Similarly, we also can reward ourselves for our small wins, for example, if we regularly go to the gym and follow a healthy diet for a week, we can reward ourselves with a cheat meal. Recognising achievements, even on a small scale, helps maintain motivation and reinforces the habit-forming process.
Becoming a habit hero is a journey that requires patience, consistency, and a focus on the long run. Instead of seeking rapid results, it’s essential to break down habits into manageable steps and celebrate small victories along the way. By incorporating strategies like habit stacking, starting with tiny changes, making activities easy, and maintaining consistency, individuals can unleash the power of small wins for lasting success. We should always remember habits are the building blocks of a successful and fulfilling life and let our habits propel us towards our goals.
