Hitting Reset Using the Science of Habit
“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
Reflecting on Routines
Self-awareness is key. Why do you want to adopt this new habit? What positive outcomes do you envision? Embrace the power of your 'Why' and let it guide you on your journey of habit change.
Take time when a Saturday or Sunday morning or evening to reflect on your routine for the week with this simple reflection tool.
When thinking about how your habits, goals, or routines 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
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.
Think about the kind of impact these changes can make in your day to day and how you can continue to build upon them as you grow self-belief. Your potential lies in using the science of habit.
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.
