Here’s what the research says builds good habits:
- Start with “Keystone Habits”: It’s like three good habits for the price of one. Get to the gym.
- Use “Minimum Viable Effort”: Floss one tooth. It’s that simple.
- Make a plan: Like the A-Team. Think through the details and write them down.
- Give yourself rewards: Tie a “want” to a “should.”
- Use reminders: Mark the calendar. Set the alarm. Use a checklist.
- Get help from friends: Peer pressure rocks. Hang out with pals who have the habit you want.
- If you screw up, forgive yourself and try again. Blaming yourself reduces self-control. Showing self-compassion increases it.
1) Start With “Keystone Habits”
- Exercise is a “keystone” habit which triggers positive changes in other unrelated areas of your life
- Anything can become a keystone habit if it has this power to make you see yourself in a different way.So start with a habit that makes you see yourself as the kind of person you want to be.
2) Use “Minimum Viable Effort”
- The key to new good habits is to do the minimum and be consistent.
3) Make A Plan
- Create a simple plan for how to get your job done. Thinking about the details makes you more likely to follow through
- Writing down your plan is an active way of strengthening your commitment to it
4) Reward Yourself
- Tie a “want” to a “should.” (If-then for bad habits) Ie: you want to watch a particular movie? Only watch them at the gym. When you do what you’re supposed to, you get the treat.
5) Use Reminders
- With bad habits, you resist. With good habits, you remind.
- The best way to use reminders? Have a checklist
6) Get Help From Friends
- Surround yourself with people/friends with good habits
- When you are trying to change a habit, you have to believe deep down that change is possible (internal locus of control)
from Tumblr http://ift.tt/2ddwTrS