New habits, baby steps to big change.
We don’t need to wait for the new year, the start of the month or a Monday to begin new habits, the repetitive thoughts and behaviors that get us where and what we want. In fact starting small, making little changes, particularly those that integrate within the way you already live may be the best way to get going.
Atomic Habit’s author James Clear talks about how small habits made a big difference, especially tiny improvements over time. It’s not necessarily notable or even noticeable at the time but the compounding effect can lead to vast change. “Habits are the compounding interest of self-improvement” he states. Vice versa in the opposite direction, doing 1 percent worse each day for a year you can decline nearly down to zero. It is easy to dismiss a single decision and the slow pace of transformation makes letting a bad habit slide seem insignificant but this is the slippery slope we are best to avoid. Change to more successful habits is the product of what we do daily or most consistently.
James Clear describes it being the system of our habits that are the problem, not us. We have the wrong system for change. Making new habits small and easy to do gives them power to be regular ongoing parts of our routines that can result in powerful growth as we automate ourselves, the way our brains are built to work. Habits start with a cue triggering our brain to initiate a behavior, it’s about the reward we know comes at the end of the habit cycle. The second step is the craving that motivates us to act, why we want the reward, significantly these differ for each person e.g. you don’t want to turn on the tv per say, you want to be entertained or feel like you have company. Third there is the response, what we actually do, aka the habit we perform that can be a thought or action to get the reward. And finally the reward that comes from doing the response, which is the end goal of any habit and satisfies whatever our craving was. That is generally deeper than just a material item, but the feeling that gives, or a fundamental human need being met. Our brains are “reward detectors” so we learn which habits are worth repeating. At each point within the habit cycle we can break it to help change and develop new habits: eliminate the cue so the habit doesn’t start, reduce the craving so there isn’t the motivation enough to act, make the behavior harder to do so you don’t or wont want to do it, and if the reward at the end doesn’t actually satisfy what we were going for there’s no reason to start the cycle or do it again habitually.
For more information and greater detail on the whys and hows, James Clear’s book Atomic Habits is well worth the read or audio book listen. To get you started however here are a few simple ideas of beneficial new habits you could start implementing today:
· Carry a full water bottle with you at all times to increase your water intake. One with a built-in straw makes it even easier to drink and if you don’t like the taste add a little lemon, or berries, and mint to get you started. Note, a 1 litre bottle is ideal as then you only need to drink 2 full bottles over the course of the day and you’ve gotten a solid recommended amount.
· Food swaps, a better alternative than completely trying to avoid a food. Don’t you find the moment you try to stop eating a food that’s all you can think of and all you want to eat?! Instead of removing that food or drink, how about swapping it for a healthier similar alternative, something close to the original so you still get the sense of satisfaction you were seeking. Feel like a fizzy drink, have mineral water with natural flavouring like lemon or berries and mint. Want chocolate, try a darker higher cocoa content chocolate and keep increasing the darkness as your taste buds adjust to the richer more bitter flavor. Craving something sweet, could a fresh in season fruit do the trick? Want the crunch of potato chips, try other veggie chips or you can make them yourself by slicing veggies thinly, roasting in the oven with olive oil and sea salt. There is always another option, it just takes a bit of brainstorming and allowing your body to adjust to new flavors.
· If you’re going to veg out to watch tv, look at your phone, play games, even read, do it on the floor and put your body through some simple stretches so you make the most of the time you chill and do something great for you. Do it for just 10 minutes and then you can sit on the couch. This avoids having to find time for a “stretching session” to add stretches into your life.
· Put a yoga mat by your bed so you practically have to trip over it to make yourself get that bit of movement in your life. When it comes to yoga, pilates, HIIT or other exercise routines we don’t need much to get going, and with the internet there are loads of routines at your fingertips, without leaving your home. Set your alarm just 5 or 10 minutes earlier and do a small routine every day. You may notice a difference in how you feel straight away and you definitely will if you were to do it a few times a week ongoing. Notice how you move easier, can get a little further in stretches and perhaps you’ll want to do more.
· Make catch ups with family or friends an activity to get more movement in your life. Go for a walk while you sip your take away coffee (in a keep cup ideally to help the environment at the same time!), or go to the park with the whanau and have a play on the equipment or kick a ball around. Nothing is stopping you chatting while you move.
· For improving balance and coordination, what is called proprioception or your body knowing where its parts are in space, stand on one foot while brushing your teeth or waiting for the kettle to boil. And walk around barefoot as much as possible. Neither of these take any extra time or much effort and have great benefit for your body’s ability function.
One more significant piece of the habit changing puzzle to consider is our “why”. Why do you want to change or make a new habit? “When the why is strong enough the how takes care of itself” Dr John Demartini says, that’s how our brains and value systems work. So an additional step in the new habit forming process could be writing down your reasons for why you want to do what you want to do, why it is important to you, how will it make you feel different, in what ways could it positively impact your life and those around you? Taking a moment to consider this part of the process could really help make the change stick.
HAPPY NEW HABIT MAKING!
References:
Clear, J. (2018). Atomic habits: tiny changes, remarkable results: an easy & proven way to build good habits & break bad ones. New York, New York. Very, an imprint of Penguin Random House.
Demartini, J. F. (2013). The Values Factor: the secret to creating an inspired and fulfilling life. Berkeley, California. Penguin Publishing Group.