THE POWER OF HABITS
If someone said the word habits to you - you’d more likely than not form a picture in your mind of a bad habit, perhaps it is biting your nails, over-eating or drinking too much, or perhaps there is a person in your life who always brings out the worst in you. Conversely, you may have someone in your life that energises you making you feel ready to take on the challenges of life afresh.
I will assume that the habit you want is to exercise more - however, bear in mind that the guidelines can be applied to ANY habit you want to form. For example, from obvious ones like exercising or losing weight to making sure you get that first on that essay, being more tolerant of others, spending more time with your girlfriend so you become closer The choice is limitless. More likely than not - this is not your first foray in establishing a new habit or trying to change an old one. If your habit is still going then well done! Alternatively, if it lasted for, lets say a week and then you never went back to it, or you keep ‘meaning’ to do it, but you never quite turn that intention into an action then you have come to the right place.
Assuming you want to exercise more. First of all, assess where you are at the moment - look at your motivations - why do you want to exercise more? Motivations can be divided up into two groups - away from and move towards. Is it to not get fat or is it to get fitter and mentally sharper? How will you feel once you achieve your goal? Are you doing this for you or for someone else?
Have a maximum of 3 motivations. Your motivations need to profoundly resonate with you personally. Second, start small - 5 to 10 minutes and do it for 30 days - that is enough to see if any of it really works for you. Next - consistency - previously I said small as your habit has to be easy to do, easy to put into your schedule - for example - lets say you are pumped up in the morning - do your exercise then - this will be much easier and the time will go quicker then if you are doing it in the evening after you come home exhausted after a long day at lectures. Or if you are a member of a gym - taking your gym kit into work, ensuring its clean, etc could be an issue - after all its one extra thing to remember - could you store it in a locker in the gym? Have methods to make it EASY, so there is minimal/no preparation time. The moral— it should be easily integrated so requires minimal effort to do yet reaps great benefits.
Next, progress - if you are not tracking your progress then how do you know when you have reached your targets? Some people love graphs to track how they are doing, others cannot stand them. I am always reminded of chains here - draw a snake stretching out for 30 boxes, each box is 1 day, put an X into each day you do your goal - just look at the chain forming - how great do you feel? If you break 1 or 2 chains - don’t beat yourself up over it, you are human, make sure the chain keeps going. The chain is as strong as you. Do what works for you - keep your eye on the ball. Above all, stay positive, you can do this.
Lastly, after 7 days, you can have a small reward, bigger one after 14 days and a huge one after 30 days - buy or do something you desire.
Common Questions
Q. I don’t know what my triggers are! I am so confused.
A. This can be an issue for a lot of people - a good way to resolve it is to talk to someone you trust and find out about your triggers. What behaviours do you display that you do not know you are doing? Asking others is the key to answering this question.
Q. I want to change so many things in my life - where do I begin?
What matters to you the most? For example - do you want to study more to get better grades so you can get that graduate job? If so - why does it matter to you? How will you feel after you get it?
5 Keys to Brilliance
1. COMMITMENT - Be honest with yourself - this is fundamental to your habit - you need to be aware of your triggers and obstacles. What sets you off? Alternatively, what is really stopping you when you need to do the habit? Eg -tired after work. You do your habit for 30 days - that is all you are asking of yourself - it isn’t forever. The power of focus is amazing.
2. BABY STEPS - Often when we really want to change something in our lives, we think to ourselves ‘yes—today I will make that big change and then all these great things will happen!’ Often, this is just a fleeting thought and is often forgotten after the first busy meeting and first stress of the day. Your habit needs to start small and it will get big by itself. Habits are like snowballs at the top of the mountain, they start small, but as they roll down, they get bigger and bigger.
3. CONSISTENCY - Have a set time during the day you will do your habit. This is a black line in your diary. It is as sacred as going to your mothers for dinner, attending a meeting with the director of your firm or your partner’s birthday/anniversary. Nothing can move this time.
4. TRIGGER - Adding to consistency, the trigger should be the set actions leading up to your habit. So for example, you exercise for 5 minutes always, before you go into the shower. Or perhaps, you always study for a seminar on a Tuesday night.
5. OBSTACLES - Why is it that people join the gym in January and come May, the membership is largely forgotten? Be brutally honest about what is stopping you - all those thoughts in our head which result in us not sticking to our habit. Common examples—- I’ll do it tomorrow, I am too tired, I want to go to the pub with my friends instead. Write down your obstacles and accept them as part of yourself. The more honest you are with yourself about your obstacles, you better you can expect them and the better you can dismantle them (by knocking them down or moving them around your sacred ‘Habit Time’).
Habit —> Familiarity —> Competence —> Brilliance
By Neel Gorasia
