Habit Building, Part 3

Over the last two weeks we have shared how to begin a new habit, followed by priming your environment.

The ideas shared are from the habit master, James Clear, author of Atomic Habits. This week we will finish up the series with 3 tips around keeping the momentum going as time passes and your motivation feels challenged. At some point in building a new habit, motivation to keep going typically wanes a bit. How do you keep yourself motivated and the momentum you’ve built up moving forward? These 3 tips will help you to stay the course in building your new habit.

I.               TEMPTATION BUNDLING

Ever heard of temptation bundling? Clear shows his genius here in explaining that we are more likely to do something we don’t necessarily want to do when it is bundled with something that we do want to do. We’ve probably all watched tv while folding laundry, and that’s the idea! A fun thing with a not-so-fun thing. The caveat is that you can only watch the show if you’re folding laundry.

Hate meal prep? Listen to a favorite book or podcast while you chop.

Want to hang out with a fun friend? Make a walking date with her to get your workout in while you catch up.

The formula:

“I will only [HABIT I WANT TO DO] when I [HABIT I NEED TO DO].”

-       I will only hang out with Amy when we are hiking, biking or doing something active.

-       I will only eat chocolate after I have finished meal planning.

-       I will only watch Schitt’s Creek when the dishes are done.

To add to this strategy, Clear suggests boosting motivation with a commitment device. This is a choice you make in the present that locks you in to a future habit.

Examples are:

-       Making your next doctor or dentist appointment while you are in the office.

-       Leaving your phone in the car when you want to be totally present for a friend or a meeting.

-       Host a party each month so you have to clean up the house.

-       Use automated saving and/or giving devices so you build up your retirement and give to your favorite causes regularly.

II.              INCENTIVES

Habits that stick needs to feel satisfying and successful.  These feelings signal to your brain a dopamine hit that your hard work is paying off. An effective reward or incentive delivers a big feeling of satisfaction. Clear states, “What gets rewarded gets repeated. What is punished is avoided.”

It is important that your rewards don’t create problems in other areas. If you reward yourself with ice cream for every workout, you may end up with a serious sugar addiction. But if you reward your workouts with a bubble bath, you’re reinforcing your desired identity of taking care of yourself. Incentives can promote a habit, but identity will sustain your good habits.

Some examples:

-       Give yourself an amount of time to pleasure read after you complete 3 workouts this week.

-       Take a nice, long hike after you accomplish your goal of completing a big project.

-       Transfer $50 to your vacation fund when you skip going out to dinner.

IX. HABIT TRACKING

Progress spurs on motivation. I LOVE giving myself a checkmark, star, or crossing off a list. A habit tracker simply measures if you complete your habit, and it gives you a visual to show how your progress is building. You want to “never break the chain” as Clear explains, so part of your motivation is in growing your habit streak.

This visual reminder of your progress can be powerful on those days when you don’t feel motivated to complete your task. Clear suggests making an implementation intention (LINK) for your tracking.

Examples:

-       Check off your workout on a chart as soon as you finish.

-       Write down what you ate as soon as you put your dishes in the dishwasher.

-       Mark your habit tracker as soon as you take your vitamins or supplements.

Try to avoid “all or nothing” thinking. If you miss a day, it is OK! Just hop back on it the next day, and never miss two days in a row.

To summarize our final group of habits around keeping motivated:

1.     Try temptation bundling- allow yourself something fun when you complete a habit you want to create.

2.     Give yourself incentives to performing your habit daily or once you’ve completed it for a certain amount of time.

3.     Track your habits daily with a habit tracker and watch your progress build.

The greatest return on building habits occur over time. Clear also notes that if you can find a group that performs your desired identity, your likelihood of success increases. Want to read more? Join a book club. Want to ride your bike more? Join a cycling group. You can lean into the motivation and accountability of others to develop your habit.

Please share a habit you wanted to create for yourself, and if you were successful, how you did it!