The Daily Challenge: Change One Habit
There is no time like the present to make a change.
Time to Read: 4 Mins
It's easy to put off making changes we would like to make, thinking tomorrow or next week "I'll have more time/energy/willpower".
As such, changing even small habits can be hard. Yet, we have a tendency to want to make big changes all at once, and then get discouraged when things don't work out the way we planned.
Even small changes can have a big impact. Successfully making small changes can trigger drive and motivation to make even more positive changes.
Changing habits is not easy...and successfully making a lasting change in your habits requires determination and a plan.
James Clear uses 3 R’s of habit change as a formula for making lasting habitchange.
The 3 R’s are reminder, routine, reward.
The reminder is a trigger that starts a habit
The routine is the action you take
The reward is the benefit you gain from the habit
Today, set an intention to change a habit by following the steps below. It doesn't matter it is getting up an hour earlier to have more time in the morning, taking one hour a day to reply to emails, drinking less coffee or more water, flossing more often, returning text messages and phone calls sooner, or just remembering to smile more in the office - today is the time to start.
Step 1: Identify one habit you would like to change. It can be anything, but starting with something small is usually the easiest and most long-lasting way to go.
Step 2: Identify the "why?" Consider why you want to change that habit. What will changing that habit achieve and why will it make you happier/why will it be beneficial/good for you?
Step 3: Make it happen. Make a plan for how you could make this change happen.
Identify roadblocks that will prevent you from being successful.
Consider if there are certain "reminders" that trigger the habit in you. Replacing habits can sometimes help. For example, if your intention is to drink less coffee, you might consider replacing coffee with tea.
Have a goal and an idea of what a successful outcome looks like.
Pro Tip: Celebrate your wins! If you make a successful change, remember to celebrate it.
More on habits:
Book recommendation: The Power of Habit (Charles Duhigg)
Podcast: Habits: How They Form And How To Break Them (NPR)
The 3 R’s of Habit Change: How To Start New Habits That Actually Stick (James Clear)
Loving the Daily Challenge? Subscribe here.