Have you heard of saying – we are what we think?
Well, the accurate way to say it is, we are what we do, based on our thoughts. Because our thoughts are merely defining who we could be. It’s actually our actions that shape us.
And not just any actions – our consistent and repeated actions. We are our habits.
Whether you like the concept of habits, routines or rituals or not, the matter of the fact is that we all have them. And they influence us. In good and bad ways.
So let’s take this knowledge to a next level and consciously build habits that support us, our goals and our lifestyle; in a way that is actually beneficial.
Makes sense, however how exactly do we build them? Well, read on my 5 proven steps i use with my clients to help set them up for success in creating better life:
- CLARITY
Firstly you need to be clear on your outcomes.
Habits can be both the destination or the avenue that will get you there. And if you do not know where you are going, no road can take you there.
So before you jump on the “good habits change your life” bandwagon, take a step back. Let’s consider what you want. What do you REALLY want? Then think about it in terms of habits you need to cultivate to get there.
Once you have that, the last step would be to get even clearer. Losing weight or exercising more is not enough.
You want to set something clear, specific and readily actionable. For instance 3x a week I will exercise in the XYZ gym for at least 45 minutes.
- COMMITMENT
Knowing what and ideally also how is one thing, knowing why is where the money is.
With habits specifically, we need to talk about commitment. How committed, on a scale 1-10 are you to follow thought? Normally, I advise my clients to settle for a habit once their commitment is 8-10. Not less.
Good habits building takes time (read point 4 below), so you need a very strong commitment that supports a “no excuse mentality”. Otherwise you will fail miserably. So having a defined motivation is non-negotiable.
As a bonus, I also prompt my clients to set a reward for “not breaking the chain” for a certain period of time (like a week or so). This breaks the whole journey into smaller milestones, which enhances their motivation even more.
What is more – hand on heart – not days are created equal. Life happens all the time, so this small reward system along the way and provides an extra push as well as a layer of protection against failure when the times get rough … I mean just imagine that lovely massage, if you don’t eat that cookie, just because your coworker made you mad!
- SYSTEM
Now, after knowing WHAT and WHY, it is time for HOW.
Many people get stuck here, and often don’t even start, because things can get messy. However, once they are clear on what they want and committed to do it, then they tend to find the way easier.
And finding the way is in fact creating a system that sets you up for success. I normally ask my clients to:
a) Create an action plan, where they analyze all actions that need to be taken in order for them to succeed (this sorts out any technicalities and operational stuff such as tools, memberships, books, etc. right of the bat and eliminates excuses down the road)
b) Develop routines – this will make the new habits an easy, default choice and doesn’t challenge your willpower – a good example is a morning ritual that includes exercise or healthy weekly shopping, that eliminates temptations.
c) Analyze your triggers – good or bad. Take time to think of what is triggering bad behavior – and plan your days in a way that eliminates that. On the other hand, consider what positive triggers you have – such as meeting a particular person may trigger better eating behavior and so on. And schedule more of that.
Want to learn more about how to increase your discipline and willpower and eliminate overwhelm? Then sign up for my FREE training “Get Disciplined” here.
- PATIENCE
Rome wasn’t built in a day. And so were not good habits.
Managing your expectations is a key. It’s ludicrous to expect that after years of cultivating negative habits, the good ones just pop up and stick in a matter of hours.
Research shows that on average it takes 66 days to build a habit. This is average, so yes, if it could be less, but also it could be more! Up to 245 days actually.
So this is a long haul run. Be ready. If you did the steps 1-3 correct and will also follow through on the step 5, you are on the right track.
Want fast-track? Then read this list of 5 things that helped me to build my habits faster to get a boost (still I can promise no shortcut) and my list of 3 grave mistakes I made on my journey, which you can read here.
- MONITOR YOUR PROGRESS
For me personally, it wasn’t until I started using a habits tracker that things clicked.
First, there is something special about the feeling you have when you check the box “completed”. Chemically, it is proven to release dopamine. Second, I am very competitive, and seeing a number of checks make me want to be more consistent, in order not to “lose” the battle.
Lastly, tracking your progress also serves as a visual representation of your performance. In turn it allows you to realistically analyze your actions better and improve overtime.
All in all, a Habits Tracker is an incredible tool, when it comes to building good habits.
That’s why I have put what I have learned through my own process of transformation into my signature HABITS TRACKER template, which anybody can use. It embodies all that helped me to change my own life and also comprises this very 5 steps process I have just described.
For me, it is priceless. And today I want to give it away for FREE.
Click here and get started today. Your results cannot wait. Living life to your potential cannot wait.
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