Pulitzer Prize-winning journalist Charles Duhigg has written the bible of habits. his book, force of habit There is a popular statistic: 40% of our daily activities are the result of repetitive tendencies and practices. But Duhigg’s research not only introduced us to the concept of habits, it also empowered his global audience to build a life they are proud of and inspired by. Since then, the internet has been obsessed with habit hacking. They are vital to professional success and personal fulfillment, and are key to building a life we love.
Today, we’re not only breaking down the most transformative habit secrets, but also sharing tips on how to incorporate them into your life consistently and sustainably.
The image above is from our interview with Sami Spalter, written by Michelle Nash
Understand habits
During the summer, it’s easy to break away from our routines and instead embrace the laid-back vibe of the season. But with everything about to get underway (hello, fall!), we’re starting to crave getting back to healthy habits and daily practices that keep us feeling our best. This doesn’t look perfect – instead, we can think of habits as the foundation. They are the support beams that help us find joy every day and make us feel energized and alive.
What constitutes a habit? Although we often use them interchangeably, habits are different from the rituals and routines we carry out day in and day out. Behavioral design expert Nir Eyal explained to CNBC that habits are actions we take subconsciously. In contrast, a routine is “a series of frequently repeated actions.” Of course, some routines can become habits, but the key difference—and what makes habits so powerful—is the element of instinctive behavior.
This is not just a matter of semantics. Rather, the difference between a habit and a routine reveals the fact that while habits are easy to develop once they are become This is a subconscious, repetitive behavior and we must anticipate the challenges of this transition period. Realistic expectations, a commitment to put in the effort, and an awareness of the inevitable discomforts that come with growing up will set you up for long-term success in breaking habits.
Read more: 5 unhealthy habits to break as soon as possible
How to conduct a habit audit
Before you dive into incorporating habit hacking into your life, it’s important to evaluate the habits you’re currently engaging in, both positive and negative. A habit audit allows you to identify and evaluate how your current habits are impacting your life. From there, you can eliminate unhelpful habits, improve existing ones, and add habit hacks to ultimately support your best self.
1. Conduct a self-assessment
Write down everything you do. Start by writing down all your activities throughout the day. Operational words: everything. No matter how big or small, this will help you understand exactly how you spend your time.
Includes weekly changes. Some activities will change depending on the week. Write down activities that occurred on specific dates (e.g. exercise classes, hobbies, etc.).
2. Categorize your habits
- Positive habits. These habits can support and make a positive contribution to your life. For example, exercise, nutritious meals, meditation, journaling, reading, etc.
- Neutral habits. These habits neither significantly help nor significantly hurt your goals. For example, use social media moderately, watch TV occasionally, etc.
- Unhelpful habits. These habits can affect your life – this may include procrastination, compulsive cell phone use, unhealthy eating, excessive drinking, etc.
3. Analyze habit patterns
Once you have written down this information, you can evaluate the impact of these current habits on your life. Consider the following three questions:
- time spent. How much time do you spend on each habit?
- Emotional impact. How do these habits make you feel? Reflect on each: Does it energize you or drain you?
- Stay consistent with your goals. Does each of your habits support your short- and long-term goals, or do they pull you away from your goals?
4. Identify patterns
- trigger. What drives habits? It can be a time of day, how you feel, or a specific environment.
- pattern. Have you noticed any consistent patterns in your habits? For example: Do you go to bed intending to read but always end up scrolling on your phone?
5. Make a plan
- Create a roadmap. Now that you have a clear picture of your current habits, decide which unhelpful habits you want to eliminate first and which positive habits you want to develop.
- Set goals. As you change your habits, set yourself specific, measurable goals to work toward. This helps frame your efforts in concrete ways that are achievable.
form good habit
I get it: When you start incorporating healthy habits into your life, your motivation will be at an all-time high. However, this energy dwindles quickly – you don’t want to rely on willpower alone to keep you going. This is where discipline and clear guidelines come into play to ensure that you not only develop these habits, but that you maintain them long-term.
- Start small. The power of mini habits is grossly underestimated. Often, when you start with these smaller habits, you’ll begin to make incremental progress, building your confidence and making it easier to incorporate healthier habits along the way.
- Have a plan to deal with setbacks. Challenges are inevitable, and you need to have a roadmap for how to deal with them when they arise. What can you do to be kind to yourself, learn from your hiccups, and return to habits stronger than before?
- Consider habit stacking. This popular behavioral technique involves using existing habits to create new ones. For example: Before you get up, take a sip of water from the bottle on your bedside table. By leveraging the habits you already have, you can create new opportunities for the development of positive habits and skills.
15 Habit Tips to Change Your Life
1. Change your environment.
Does your apartment (with curtains drawn, laundry everywhere, dishes in the sink) bring you down and trigger bad habits? Get out of your space and go to places that bring you joy—a coffee shop, a bookstore, or a simple walk outside.
2. Establish clear triggers.
Ever notice how much easier going for a walk is when your shoes are already by the door? Or how can keeping exercise equipment next to your bed serve as a reminder of your long-term goal of staying in shape? Set up your environment to remind you of the habits you’re developing and to ease the burden of getting started.
3. Practice the two-minute rule.
Creator Atomic Habits Author James Clear points out that this rule states that any new habit should never take more than two minutes. Example: Want to read more? Start by reading a page every night before bed. Make the habit as engaging as possible—so it’s easy to follow, stick to, and continue.
4. Find a responsible partner.
It’s easy to give up on healthy habits when motivation dies. Find a friend who checks in with you to make sure you’re okay. Better yet, get them involved! Start taking a fitness class together, create a book club for two, or commit to making coffee at home.
5. Write down your habits in affirmations.
When writing down the behavior you want to practice, focus on what is being done and what is not being done. Instead of saying: Don’t eat junk food, try: Focus on prioritizing the benefits that healthy foods bring to you.
6. Find a replacement.
Replace your negative habits with healthier choices. For example, replace your after-get off work glass of wine with a non-alcoholic alternative.
7. Be clear about your why.
Understanding the roots of our behavior—what we really want when we form a habit—allows us to find other ways to meet our needs. For example: Do you pick up your phone and scroll through Instagram every time you feel lonely? Replace it with more meaningful human interaction by calling a friend or chatting with your partner.
8. Record your habits every day.
Using a habit tracker is another way to help yourself stay accountable and see your progress instantly. Bonus: This is so Check those boxes with satisfaction.
9. Think about rewards.
Q: What will practicing this habit get me in the long run? By developing healthy habits that produce highly reinforcing rewards, it will become easier to commit to over time.
10. Make it fun.
No matter how hard you try, if a habit isn’t enjoyable, it’s hard to maintain. Think about it: Would it be easier to sit down and write if I had a cup of tea and some music? If I light a candle and spray some essential oils, will I want to do yoga more? These are your habits—you can design them any way you want.
11. Remove obstructions.
Forming new, healthy habits is all about making the process as easy as possible for yourself. Organize your environment in a way that promotes positive habits and makes bad habits harder. For example: Replace the ultra-processed snacks in your pantry with nutrient-dense options.
12. Visualize success.
You know we’re big supporters of vision boards. Spend some time thinking about your future you and how good it will feel to consistently practice these new habits, and you’ll be reminded of what success feels like every step of the way.
13. Practice the power of “no”.
If something doesn’t align with your goals, have confidence in your abilities and the authority to say no. For example, if you are invited to go out with friends and you want to exercise in the morning, politely decline. Just make sure you remain focused on your social and personal needs while maintaining your habits. Remember: it’s all (sometimes imperfect) balance.
14. Express self-compassion.
Developing new habits isn’t easy. It involves changing many things in your life, and often brings uncomfortable, challenging feelings. The best thing you can do is be kind and compassionate to yourself. Beating yourself up is not only unproductive, but it can also lead to a negative association with the habit, potentially setting you back further.
15. Reflect. reflect. reflect.
There’s a lot to be said about reflecting on how your habits make you feel. If you find that your new habit no longer aligns with your goals, ask how you can modify or incorporate other habits that are more relevant to the progress you want to see.
Make your habit hacks work long-term
Your energy and commitment to your goals and healthy habits will fade—it’s inevitable. However, you can ensure success by establishing these strategies and habits that keep you focused. Lasting change doesn’t happen overnight, and while going through such a big change can be frustrating at times, a shift from your previous life is a sign that you’re moving in the right direction.
Browse more articles to help you master the power of habits:
Post updated on October 12, 2023
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