From James Clear “Atomic Habits”
To from a new habit, you must write down the exact time and location of your new habit.
- “Hundreds of studies have shown that implementation intentions are effective for sticking to our goals, whether it’s writing down the exact time and date of when you will get a flu shot or recording the time of your colonoscopy appointment. They increase the odds that people will stick with habits like recycling, studying, going to sleep early, and stopping smoking.” (p. 70)
- Three groups were told to exercise once a week. Only the third group was asked to write the specific time and date they plan to do the exercise. Only 35-38% of the first two groups exercised once a week. 91% of the third group exercised once a week!
- “The punch line is clear: people who make a specific plan for when and where they will perform a new habit are more likely to follow through. Too many people try to change their habits without these basic details figured out. We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time. An implementation intention sweeps away foggy notions like “I want to work out more” or “I want to be more productive” or “I should vote” and transforms them into a concrete plan of action.” (p. 70)
To start a new habit simply write:
“I will [BEHAVIOR] at [TIME] in [LOCATION].”
Examples:
- “Meditation. I will meditate for one minute at 7 a.m. in my kitchen.”
- “Studying. I will study Spanish for twenty minutes at 6 p.m. in my bedroom.
- “Exercise. I will exercise for one hour at 5 p.m. in my local gym.”
- “Marriage: I will make my partner a cup of tea at 8 a.m in the kitchen.”
Next, Try Habit Stacking.
Habit stacking is adding one habit on top of another habit.
The habit stacking formula is:
“After [CURRENT HABIT], I will [NEW HABIT].”
Examples:
- “Meditation. After I pour my cup of coffee each morning, I will meditate for one minute.”
- “Exercise. After I take off my work shoes, I will immediately change into my workout clothes.”
- “Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today.”
- “Marriage. After I get into bed at night, I will give my partner a kiss.”
- “Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.”
Now you can add multiple habits on top of each other!
Examples:
- “After I pour my morning cup of coffee, I will meditate for sixty seconds. After I meditate for sixty seconds, I will write my to-do list for the day. After I write my to-do list for the day, I will immediately begin my first task.”
- “After I finish eating dinner, I will put my plate directly into the dishwasher. After I put my dishes away, I will immediately wipe down the counter. After I wipe down the counter, I will set out my coffee mug for tomorrow morning.”
More Tips:
“The key is to tie your desired behavior into something you already do each day. Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next—a positive version of the Diderot Effect. “(p. 74)
- “Exercise. When I see a set of stairs, I will take them instead of using the elevator.”
- “Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet. “
- “Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing.”
- “Healthy eating. When I serve myself a meal, I will always put veggies on my plate first.”
- “Minimalism. When I buy a new item, I will give something away. (“One in, one out.”) Mood. When the phone rings, I will take one deep breath and smile before answering.”