Adopting anything new can be difficult, especially if it requires time, necessitates a commitment, or is not pleasurable. For example, suppose you were to take on a major demanding project, choose to run a marathon, or even floss your teeth. In that case, you may appreciate all the benefits and potential rewards, but the thought of the chore is enough to get us to creep into bed.
The wishes are attainable. It requires you to amend your approach and adjust your behaviors, which requires you to do the simplest option repeatedly and create a new habit. You are not lazy, incompetent, or a failure. You are merely setting yourself up for failure before you begin. Grinding at the project for 10 hours a day, getting outside and pounding the road for 10 miles, or learning a new language, how to cook, paint, woodwork, ride a bike, etc., will not come quickly at the outset. But possibly, in 2 months, you will have steadily progressed.
Three simple steps will get you forming any habit you choose or wish to master.
1. Decide on the smallest step you can take that will be simple for you to accomplish. Floss one tooth, walk or draw for 2 minutes, do three push-ups, or eat one carrot.
2. Select a logical trigger that will make it simple to remember. For example, do push up after you go to the bathroom, floss after brushing your teeth, draw for 2 minutes after a cup of coffee, and write when you first wake up.
3. Determine the frequency of what you choose to do. For example, is this daily, every other day, weekly, etc?
The commitment will look like this:
After I brush my teeth (trigger), I will floss one tooth (most minor step) every night (frequency).
Now write that commitment down. Share it with someone, and each day check in with them and state if you did what you said you would do or not. Yes or No.
As you adopt the habit, move on to do more when you like it. Avoid being rigid. Let it progress naturally without force.
The process is simple, but then it is simple that is critical. If you choose to do more than one, limit it to no more than three. You must be able to recall what you have committed to.
Let the fun begin.
*Adapted from BJ Fogg’s Tiny Habits.
