Stop berating yourself for lack of discipline and missing days.
Only 8 percent of people manage to keep their own New Year’s resolutions. Even though about one in two people make them. In order to change for the better – to lose weight, start exercising, learn how to work in an online paper editor or engage in self-education – it is important to form new healthy habits or get rid of old and harmful ones. Doing this is not always easy. Partly because there are many misconceptions around working with habits that make the task even more difficult. 먹튀검증 Let’s deal with some of them.
1. A habit takes 21 days to form.
You’ve probably heard this statement more than once. It first sounded back in the sixties in Maxwell Moltz’s book Psychokybernetics. Later this idea was propagated by psychologists, experts on personal growth, and in general, everyone who could not be lazy. You may have seen the book “The World Without Complaints’ ‘ in which the author Will Bowen suggested that the three weeks without criticism, complaints and whining can dramatically change the outlook and human life.
But according to research, it takes 18 to 254 days to sustainably form a new habit or get rid of an old one. For example, the habit of exercising is formed after six weeks of regular exercise. That doesn’t sound so optimistic. But it’s better to know this than to indulge in illusions.
2. Forming a new habit is a matter of discipline and willpower
Willpower in general is given too much importance. They say that all you need to do is to exert yourself and make yourself do exercises or skip sweets for a while, and you’ll get it. Couldn’t you force yourself? Well, then, you’re a weak-willed wimp, your own fault.
In fact, habits are exactly what you need in order to do without effort of will. After all, willpower is an exhaustible resource. It’s like a muscle that you can’t pump forever, you can’t go far on it alone.
In order to achieve success, you need to create a so-called habit loop, which consists of a trigger, an action pattern and a reward. For example, you hear your alarm ring, get out of bed, drink a glass of water – it’s a trigger, a moment in time or an event that reminds you of your task.
Then you perform a certain sequence of actions: put on sweatpants, spread out a mat, do yoga. After sure to get a reward – a feeling of lightness in the whole body, a good mood, the joy of victory over themselves, a tick in the diary, a cup of delicious tea or coffee.
This is what helps to trick the dopamine system into believing that morning exercise or memorizing foreign words is very easy and pleasant and should definitely be repeated more often. Be sure to think about what can be a reward for you: praise yourself, spoil yourself with small pleasures and gifts, look for something in each task that brings pleasure.
Combine difficult tasks with those that bring you joy: for example, play a podcast or audiobook while jogging. Keep a habit tracker: checking off boxes or filling in the boxes on your calendar is also a kind of reward.
3. Apps and services help you form habits
Another attractive idea, which is actively exploited by the creators of all kinds of, often paid services. Download an app, follow the instructions, turn on a thousand reminders – and you will have useful habits, success and a happy life.
Alas, programs and services alone do not help you develop habits. And many even get in the way. For example, the game applications that turn the work on yourself in a sort of MMORPG with earning points and competition between participants, you risk spending all the time you could devote to sports, reading or foreign languages.
And the researchers also found that the reminders that are in every first application to work with the habits, in the long term just prevent their formation.
4. Miss a day, it’s all gone
You’ve probably heard this theory more than once. It’s important to repeat an action every day, without skipping a day. And if you interrupt the chain even once, all previous achievements are devalued and you have to start over. Sounds very harsh and not very motivating. So many people, after missing a morning run or English class, get upset, conclude that it’s all for nothing, and quit working on their habits.
And for good reason. Regularity is very important for both habits and skills. When we repeat something repeatedly, we help neural connections to form, so that with each new time the action will be easier. And yes, for the purity of the experiment, after skipping, all the ticks you checked in the habit tracker are reset, and the countdown of days starts over again.
Your brain has begun to change anyway, to absorb new knowledge, to learn previously unknown skills. Knowledge, experience, and neural connections don’t go anywhere in a day or two. This is also what researchers say, who have found that one-time absences do not interfere at all with the formation of useful habits.
5. The main thing is to change yourself
This is about the same as with willpower. It seems to us that the key to change lies only in our behavior. If you change it – for example, if you start to get up early and make oatmeal – you change the habit.
Take a healthy breakfast for example: you can blame yourself for not having enough enthusiasm to make porridge in the morning, but you can analyze what the real problem is. Maybe you don’t really like oatmeal – then it’s worth thinking about other options for a healthy breakfast, or make sure that there are always nuts and fruits at home that will make the porridge tastier.
Or maybe you do not want to stand at the stove in the morning. Then you should buy a multi cooker or make “lazy oatmeal” in the evening: fill cereal with rye milk or yogurt, add fruits and berries and leave it overnight. It is the same with sports: perhaps it will be easier for you to go for a run, if you buy nice sneakers and prepare your clothes in the evening. In short, do not rely only on your own discipline – be sure to make sure that working on your habits was pleasant and comfortable.
3 habits that will help you get more done
Why it’s important to plan even your morning trips to the bathroom, and listening to others’ problems is not a good idea.
Time management is a great helper when it comes to improving health, productivity or personal growth. Three simple habits can help you manage your time properly.
1. Make a checklist for the most important times of the day
A checklist is a great time saver because it helps you keep everything under control. Pay special attention to the morning and evening times that define the present and the next day.
It’s easy to waste time checking email and social media right after you wake up. So put even the obvious things on your checklist: brush your teeth, eat breakfast, plan your day. Write down 3-5 actions you need to do first, no matter what.
Determine your desired outcome before you take on work.
Whatever you’re working on, you need to know why you’re doing it. A specific goal will allow you to clearly formulate actions to achieve it, without wasting time on secondary things. The desired result, however tentative, is an excellent motivator.
Get rid of unnecessary things.
Surely you noticed that some people seem to suck your energy, and some objects, smells and sounds, on the contrary, have a positive impact on your condition and work. Therefore, it is important to listen to yourself.
For example, do not waste precious time listening to the complaints of toxic people and to restore your mental balance afterwards. It is better to spend it to the benefit of yourself and your business.
Also get rid of everything that brings imaginary pleasure, but in reality does not bring closer to your goal. For example, a smoke break does not help calm down and gain strength for the next leap. It only takes up work time and harms your health.