Strategy to build lasting habits
I had the motivation to change behaviors in my life and read great motivating books, but I could not figure out how to achieve my goals. It wasn’t until I read “The Atomic Habits” by James Clear, that I learned how to transform and create positive habits. Clear’s book is a practical guide to changing behaviors and understanding habit formation.
James Clear’s book focuses on making small changes and developing systems that create lasting habits in your life.
Key Points
- Focus on the system and not the goal.
- Small changes lead to lasting habits-break down the habit into smaller tasks.
- Use the habit-loop, cue-craving-response-reward, to build a new habit.
- Habit stacking- Combine a new behavior with an existing habit. “After _____, I will _____.”
- Habit tracking- Tracking habits creates movement and rewards to improve success
The Laws of Behavior Change
Clear explains the laws of behavior change with the concept of the habit loop. The habit loop has 4 steps.
- Cue
- Craving
- Response
- Reward
Step 1- The Cue:
Cues tell our mind to act a certain way and develop a habit when repeated. Habits are actions we complete without thinking. An example is when you get a notification from Facebook that triggers you to check the app, which leads to looking at other notifications and apps on your phone. Next thing you know, you’ve lost an hour.
The key is to make the cues obvious. Suppose you want to get fit, but all your workout gear is hidden in your closet. You are less likely to hit the gym when you have to dig out your workout clothes. However, if your clothes and shoes are visible, you will improve the likelihood of going to the gym.
James states “Environment is the invisible hand that shapes human behavior”. It can be hard to create a positive habit in a negative environment. If you want to eat a healthier snack, then make those unhealthy options hard to find and the better options easy to grab. This can be true for any habit you are working to develop.
Step 2- The Craving-Make it Attractive.
Pair the new habit with something you already do and enjoy. Now that you have the motivation and the cue is obvious, increase your success by pairing it with an activity you enjoy. If you want to listen to a podcast, watch YouTube, or a show on Netflix, pair the workout with this activity.
Step 3- The Reponse-Make it Easy.
We naturally look to complete things that are easy, so make the habit easy. The first step to making the new habit easy is to break it down into smaller steps. Your goal is to exercise an hour a day, but going from zero to 60 can be hard to achieve. Instead, start with smaller, more manageable goals, such as 10 minutes. As you integrate this new routine into your daily life you can increase your time every week or month until you reach your goal.
Step 4- Reward-Make it Satisfying.
We repeat behaviors that offer positive reinforcement and rewards. The saying “Reward the positive and punish the negative” works. We live by this rule in parenting, work, everything. To change a habit you have to make it rewarding. Create immediate and delayed rewards. You are more inclined to repeat a habit when the action is easy and has immediate rewards. An immediate reward could be watching your favorite show is when you go for a walk.
Tips to Making the New Habit Stick
- Habit Stacking
- Improve the odds of creating a new habit by habit stacking. This means combining a new habit with an existing habit.
- Identify a habit you already do and incorporate the new habit into the routine. Create a link between an existing behavior and the new behavior.
- “After ______, I will ______”- an example could be “After I wake up, I will walk for 10 minutes.
- Habit tracking
- Tracking your habits is important. Habit tracking helps to visualize and monitor your progress and is a great motivational tool.
- The best habit tracker is the one you use. There are many ways to track habits, from a check on a calendar, a layout in a planner that you color in, or an app on your phone. The key is to find a way to track that works for you. Habit tracking can be a fun way to measure your progress, keep you motivated, and reward your success.
This is just the tip of the iceberg to get you started today changing your habits. There’s so much more you can learn from “The Atomic Habits” that will set you up for success!
