Sticking With a Habit: Flexibility Over Routine

“Habits are the invisible architecture of everyday life.” -Gretchen Rubin

As we go about our day, there are some habits are automatic and others that are inconsistent. Building new habits or replacing old ones takes time and flexibility. Here are some strategies based on behavior design that can help you build a better day for yourself.

How to RESET a Habit

Replacing one habit for another can take some reflection. Here’s one example of a habit reset:

Habit I want to change: Waking up late in the morning

What it gives me: A moment of comfort

How it affects me: I have less time to prepare for a good day

Habit I can replace it with: Listening to a wake-up playlist or making a special breakfast

So I will: Put together a playlist or make sure I have the groceries I need to make my breakfast

Reflect on the Habit

Self-awareness is key. Take time at the end of a week to reflect on your habits with these simple prompts. When thinking about how it went this week, how would you complete the following phrases. 

Keep doing…

Stop doing…

Start doing…

NOW add a reason “why” to each of these actions as well. This will give it more impact!

Habit Stacking

One way to develop a new habit is to attach it to one that you already have. Choose a habit that is automatic for you, like brushing your teeth, and “stack” the new habit onto that.

For example:

After I brush my teeth, I’ll plug my phone in an another room, so that I don’t spend time on social media before bed.

Habit stacking can be done to create routine throughout your day.

Follow-Through on the Habit

So you want to change a habit, but you can’t seem to get started. You probably need what’s called an implementation intention. An implementation intention gives you a clear plan for when, how, or why you will do something. 

For example:

After I come in from the walk and hang up my dog’s leash, I will get changed for my workout so that I can clear my head. 

It also includes an "if-then plan".

For example:

If I don’t do it after our afternoon walk, then I will do it after our evening walk.

However,

Action Step:

Choose ONE of these exercises, and write it out in a journal or notebook. Boost your accountability by sharing this habit change with someone who will encourage you.

References:

Clear, James. Atomic Habits An Easy and Proven Way to Build Good Habits and Break Bad Ones. Cornerstone Digital, 2019.