Change Your Habits...Change Your Life (part 2)
Last week in Part 1, I shared some thoughts about James Clear's presentation "1% Better Every Day: the Surprising Power of Small Habits." My key takeaway was that we all have the power to develop meaningful, purposeful, and intentional daily habits and routines that enable us to make daily progress toward our long-term personal and professional goals. One of the striking lines from that presentation was his closing line, "if you can change your habits, you can change your life."
Habit Formation Framework
James developed a habit formation framework and identified 4 key components. Noticing, wanting, doing, and liking. First we have to notice a need for change. Next, we have the desire to do something about it. Those are the easy parts. Doing and liking are not as easy, but there are steps to help us more easily begin the steps of doing in a way that we will like.
How to Change Your Life
After you notice a need for change and decide you want to make the change, choose one daily habit to focus on. One habit you can do that will help you make a significant life change. Then you can start to nurture and grow your habit over time. And as the new habit grows, you'll really grow to like it. Here's how to start growing a new habit. I'll use the example of reading every day.
Start ridiculously small - set small goals ensures daily progress. "I will read one page (or even one paragraph) of a book every day."
Define your cues or reminders - use habits you already have that can help remind you to do your new, small habit. Try habit stacking, associating and doing a new habit with an established habit. For example, you can make reading part of your bedtime routine.
Write your Implementation intention - schedule your habit with a specific day, time, and location. "Tonight, before I go to bed, I will ready 1 page of a book." Then create an "if-then" statement. "If I see my book, I will read 1 page."
Design your environment - make it easy to succeed. For example, after you make your bed, lay the book on your pillow so you'll see it before bed.
Build a chain - train your new habit by being consistent. You may want to create a chart or calendar to mark daily progress. Maybe a note card in the book, and write the date every day you read.
Never miss 2 in a row - if you do miss a day, make an adjustment so you don't miss 2. Maybe set a calendar reminder to read before bed or put a note to yourself on your bathroom mirror.
Reward yourself - think of something to encourage yourself. Daily, this might be an affirmation like saying, "I'm awesome!" Or it could be going to buy a new book when you finish this one.
Document the process - keep it simple, but make sure you remember that you are slowing growing, nurturing, and developing an important habit. It's a life-changing habit
Evaluate your progress - look back and see how it's going. Be honest with yourself. And be patient and forgiving for false starts and restarts. Those are natural and to be expected.
Be accountable - share your progress with someone you trust. You have decided that this new habit is important. If it's important enough to invest in, it's important enough to share.
Take care of your new habit. Nurture it like a gardener nurtures seeds and young plants in a garden. James Clear's statement is simple but powerful and true. If you can change your habits, you can change your life. All you need is daily attention and daily intention. Notice, want, do, and like. Enjoy the process. And enjoy the day!
Below are some excellent resource links:
Nathan Lozeron, Productivity Game,
Patrik Edblad, The Habit Blueprint
Charles Duhigg The Power of Habit
Stephen Guise Mini Habits
BJ Fogg Tiny Habits
