5 Habit Facts You Probably Don’t Know | How to Change Any Habit

alright guys so I know you’re thinking well I could get fit I could write a book I could travel the world if I could actually stick with those little habits that I knew would help me reach my goals well how do you actually stick with habits though I want to share with you five mind-blowing habit facts on how to actually create and stick with your habits the five commandments

#1 the same time and the same place

now the very first habit commandment is that your best chance of actually sticking with the habit is if you do it at the same time and the same place so you link it to an event have you ever thought about why brushing your teeth for example is such a consistent habit hopefully for everyone else’s sake chances are because you do it at the same time in the same place every day you in the same bathroom probably and you do it at the same time whether that’s 10:00 p.m. and 7:00 a.m. or something else a lot of the habit research shows that the best way to stick with a habit is link it to the same time place or event an event could be something as simple as waking up or going to bed habit fact

#2 habits are difficult to maintain without cues

number two one of the biggest reasons why habits are so difficult to stay up with and keep up with on vacation for example is because of the lack of cues one of the key things in sticking with a habit or triggering it is a cue so the cue could be negative like for example we feel stressed out and so what we do is we actually eat junk food or the cue could be something like I feel like it’s time to go to bed so I’m going to brush my teeth and read a book but the problem is that for example when I’m on vacation you know my typical cue to work out is I leave work at 4 or 5 well now that I’m in school like users are different but when I used to have a full-time job I would leave work and that was my cue to drive to the gym and go work out well if your cue is leaving work or leaving school what happens when you’re on vacation you’re not working and you’re not studying you’ve lost your cue the positive cue to help you stick with that habit so one of the reasons why the weekend and going on vacation is so difficult is because of the lack of cues related to your habits now my opinion this is one of the best reasons to actually come up with a morning or an evening routine and I have a bunch of other

#3 Habits> Goals

habit based approaches to reaching your goals that’s big one are more effective in research than gold Bay approaches to reaching your goals so if you focus on the habits that will get you to your goal you are more likely to reach your goal than if you just focus on goal-setting now in one study in particular comparing this habit based weight-loss versus a control group after eight weeks the habit group lost 4.4 pounds compared to 0.8 pounds and after 32 weeks the people in the habit group lost an average of 8.3 pounds so in these studies the habit based group now these were people focused on changing their habits to reach the goal obviously instead of setting a goal the habit group outperforms the goal-setting group almost every time

#4 self-image predicts

habit idea number four is that our self-image predicts whether or not we stick with our habits the idea of the self-identity well in one study in particular on anorexics I found that they had an extremely high relapse rate even after formal treatment and they were actually unnaturally resistant to improving now the researchers concluded that one reason was because of their self-image they still legitimately believed that they were unhealthy or overweight or whatever was the underlying psychology behind it so if our self-image is not aligned with who we’re trying to be or who we think we can be it makes it very hard to stick with and have it in the long run and surprising

#5 extrinsic rewards

habits fact number five extrinsic rewards can actually worsen your motivation in the long run so when I say extrinsic rewards that means go into the gym and then being like I’m going to have a cookie because I just gave our workout or doing my homework and then watching TV and the reason is that the more you have to reward yourself for doing a behavior even if it’s something that’s going to advance your life what happens is that often times the less you like it if you didn’t like the activity in the first place and now you have to use a reward to do it in the second place well where’s the motivation to actually do the habit just for the sake of doing the habit so that’s why it was my clients I try to focus so much on getting people to do exercise they love or pursue pads that interest on because if you have the intrinsic motivation if that motivation is there beforehand and you love doing what you’re about do well then you don’t need a reward you don’t need any reward because the process is the reward and since the process is the whole game of life really the more you can do that the more you’re going to have that kind of fortitude to get all the way out there and reach those goals so

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