We all have good habits and bad habits. Would you like to improve your habits? In his book, Atomic Habits, James Clear provides a guide on how to change your habits.
Thanks to Jamesclear.com and Forbes, we explore Clear’s strategies for building good habits and breaking bad habits
Small habits make a big difference
You should try to focus on improving 1% each day. While this may not seem like much of a difference immediately, it will add up over time. For example, if you constantly rush into work at the last minute, aim to arrive five or ten minutes earlier.
Focus on systems instead of goals
Systems refer to the processes that can help you achieve your goals. If you are not achieving your goals, you must look at how you try to achieve them. For example, if your goal is to progress your career and you aren’t having any luck, consider your approach. Do you have the skills and experience for the roles you are applying for? Is your resume and cover letter up to date?
Build identity-based habits
According to Clear, your actions reflect the person you think you are now. To help you build habits, you must decide who you want to be. Prove it to yourself with small habits. They may be smaller than you hoped, but they could still be satisfying. A good idea is to think about what a habit would look like if it was fun. For example, if you want to develop better relationships with your colleagues, consider inviting them to social activities.
The goal shouldn’t be to run a marathon but to Be a runner.
Clear has also developed the four laws to create a good habit
1st Law Cue (Make it obvious)
Write down your current habits to become aware of them. For example, you procrastinate before making difficult decisions or respond to every email in your inbox before you start work. The only way you can develop good habits is by knowing what your existing habits are.
2nd law Craving (Make it attractive)
Pair an action you need to do with an action you want to do. Do something you enjoy immediately before pursuing a difficult habit. For example, read a chapter of your book before cold calling a potential employer.
3rd law Response (make it easy)
Downscale your habits until they can be done in two minutes or less. Try to decrease the steps between you and good habits. This can help you get started.
4th law Reward (Make it satisfying)
Use reinforcement. Give yourself an immediate reward when you complete a good habit.
How to break a bad habit
Cue (Make It Invisible)
Reduce your exposure to the bad habit. If you constantly check social media at work, consider deleting social media apps from your phone.
Craving (Make it unattractive)
Highlight the benefit of not doing the habit. For example, not scrolling social media at work will enable you to be more productive at work.
Response (Make it difficult)
Increase the steps you have to take to do the habit. For example, switch your phone off at work to prevent you from getting distracted by calls or social media.
Reward (Make it unsatisfying)
Make the costs of your bad habits public and painful. Ask another person to monitor your behaviours.
Clear notes different strategies may be required to break the same habit for different people.
He notes several questions you should ask yourself when trying to change a habit:
What’s the best next choice for me?
What strategies make the most sense for me?
Why do I want to achieve this goal?
Can my current habits get me where I want to go?
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