Breaking Through

There’s a unique satisfaction in cracking the surface of homemade pudding, especially when it’s cooked on the stove and develops a hardened layer. The same sense of accomplishment applies to overcoming a detrimental habit. The journey from inertia to initiating a new habit can be both challenging and rewarding. What are the best strategies for establishing a new routine? How can one maintain that momentum beyond the initial excitement?

Foundational Concepts

I firmly advocate for continuous learning. While opinions matter, they should be supported by research. Below are some influential books that have shaped my understanding of habit formation.

BJ Fogg, Tiny Habits: The Small Changes That Change Everything

• Concentrate on developing tiny habits instead of daunting transformations: alter your behaviors gradually.
• Anchoring: Link new habits to existing routines or triggers for smoother integration.
• Celebration: Acknowledge every small success to strengthen the habit loop.
• Emotion and Environment: Both play vital roles in how habits are formed.
• Start Small: Begin with tiny, manageable changes to pave the way for larger adjustments in the future.

In this video, learn how to envision your goals and lead effective meetings.

James Clear, Atomic Habits: Tiny Changes, Remarkable Results

• Understand the components of Cue, Craving, Response, Reward to transform habits.
• Habit Stacking: Connect new habits to behaviors you already perform.
• Identity-Based Habits: Emphasize changes in identity to strengthen habit formation.
• Marginal Gains: Strive for slight improvements consistently to achieve significant outcomes.
• Environment Design: Adjust your surroundings to promote good habits and deter negative ones.

Charles Duhigg, The Power of Habit: Why We Do What We Do In Life and Business

• Habit Loop: Habits consist of cues, routines, and rewards; understanding this cycle is essential for effective change.
• Keystone Habits: Minor adjustments can trigger a series of positive changes.
• Golden Rule of Habit Change: Identify and alter the routine within a habit loop to reshape or replace habits.
• Crisis and Habits: Crises present opportunities to form new habits, as existing ones become more flexible.
• Small Wins and Willpower: Minor victories foster a positive feedback loop that enhances willpower and motivation.

Sustainable Change and Personal Biology

Forming new habits can be difficult, especially when working against your natural tendencies. If procrastination is a challenge for you, recognize that the transition to new habits may take time. This is perfectly acceptable.

Begin with small steps: if your aspiration is to run a marathon, and the thought of running even once a week feels overwhelming, lay out your workout clothes in a visible spot. This way, it will take more effort to avoid putting them on. Start by walking around the block and gradually incorporate short runs over time.

Remember, patience is key to achieving lasting changes. Don’t be discouraged by starting small; the biggest waste of time would be not starting at all.

Discovering Your Chronotype

It’s beneficial to create a schedule that aligns with your natural rhythms. Determine which "animal" best represents your sleep/wake cycle. Understanding your peak productivity times can optimize your efforts. Various online resources can help identify your chronotype, including Joseph Mavericks’ insightful article on the topic.

Establishing Accountability

Finally, seek a partner who can hold you accountable for your habit-related goals. Ideally, this should be someone who shares similar aspirations. It’s crucial that this person feels comfortable providing constructive feedback, as accountability thrives on honesty rather than blind positivity.