Continuum Weight + Wellbeing

Building better habits can be the key to unlocking a better version of yourself!

We know what we should do. Why don’t we do it?

There are lots of great quotes about ‘habits’ out there, such as, ‘Habits Are Your Anchor for the Unexpected.’ They’re powerful and they get our attention. We agree with them, but we don’t follow through to solidify them and use their power to ensure long lasting change in our life. What’s the solution? Change your mindset. As James Clear, speaker and New York Times bestselling author of Atomic Habits” puts it, “The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.” 

Most of us know the benefits of good habits especially when we are seeking change and we want it to be a sustainable change. We start out setting meaningful goals to make our lives better, whether that’s a personal goal or a career goal, or a whole host of other life-changing aspirations. We start fresh on Monday morning with great intentions at first, we’re highly motivated and yet, we fall short in reaching our goals after just a few weeks or days. Why? Our system for change is flawed. Jim Ryun said it best, “Motivation is what gets us all started…but HABIT is what keeps you going.”  

How to build better habits…

According to Clear,” in order to achieve better habits is to establish a better system in which good habits emerge naturally and bad habits wither away”. He has developed the Four Laws of Behavior Change. His simple set of rules can be used to build better habits. “Every action acts as a vote for the type of person you wish to become.” 

  1. Make the new habit Obvious:  
    1. Use the two most common cues which are time and location. I will [BEHAVIOR] at [TIME] in [LOCATION].  
    2. Apply the strategy of habit stacking by pairing a new habit with a current one.  After I [CURRENT HABIT], I will [NEW HABIT]. 
    3. Design your environment.  Make the cues of good habits obvious and visible. If you want to work out in the morning, set out workout clothes, shoes etc. the night before. 
  1. Make the new habit Attractive:  
    1. The more attractive an opportunity is, the more likely it is to be habit-forming. 
    2. Habits are a dopamine-driven feedback loop.  When dopamine rises, so does our motivation to act. 
    3. Pair an action you want to do with an action you need to do.  If you are wanting to exercise more: 
      1. After I pull out my phone, I will do 10 burpees. (need). 
      2. After I do 10 burpees, I will check Facebook. (want). 
  1. Make the new habit Easy: 
    1. Human behavior follows the Law of Least Effort. We will naturally gravitate toward the option that requires the least amount of work. 
    2. Reduce the friction associated with good behaviors.  When friction is low, habits are easy. 
    3. When you start a new habit, it should take less than two minutes to do. As you master the art of showing up, the first two minutes simply become a ritual at the beginning of a larger routine. 
  1. Make the new habit Satisfying: 
    1. You are more likely to repeat a behavior when the experience is satisfying, which will increase your odds of repeating that behavior next time. 
    2. One of the most satisfying feelings is the feeling of making progress. 
    3. Use reinforcement. Give yourself an immediate reward when you complete your habit. 

Clear continues, “becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade your identity. It’s about shifting your thinking: You don’t run laps; you are a runner.  You don’t read books; you are a reader.  The real reason habits matter is not because you get better results (although they can do that), but because they can change your beliefs around yourself.”  

Who do you want to be?? 

Nancy Jones ~ Continuum Weight +Wellbeing