081: Developing Good Habits For The Long-Haul

Motivation Movement Podcast on the NY City Podcast Network

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The New Year is right around the corner Do you have any resolutions in mind Are you going to start exercising eating healthy become more organized read more etc If so you re going to need to learn how to develop these good habits building them into your routine in a way that encourages long term sustainability We all have ambitions to do and be better we briefly become hyped up to crush our goals and then usually lose motivation and give up along the way It s REALLY easy to become irritated and discouraged The question I want to explore with y all today is how do you develop good habits and make them stick One of the biggest misconceptions about forming habits is that it only takes 21 days to fully develop ACTUAL scientific research shows this wildly inaccurate belief simply isn t true Forming a habit is a dynamic situation dependent on the individual the nature of the habit being formed environmental factors genetics etc We struggle to adopt new habits because we 1 don t understand how habits are structured and 2 you re attempting to accomplish too much too quickly Understanding how habits are formed is essential In psychology habit structure is broken down into three simple components the cue or trigger the action and the reward The difficulty in forming new positive habits like we mentioned earlier exercising eating healthy etc is that the rewards are not instantly visible or tangible Quote In essence if we want to direct our lives we must take control of our consistent actions It s not what we do once in a while that shapes our lives but what we do consistently - Tony Robbins A recent study proved that it takes 66 days on average to form a new habit and that some people can take up to 250 days to form the same habit What holds true across the board is that repetition and consistency are ESSENTIAL 1 What signals can I incorporate into my environment to prompt me to act 2 Which barriers that are preventing me from taking actions can be easily removed 3 How can I effectively self-incentivize and reward myself in a healthy and productive way and be encouraged to keep progressing Eliminating excessive OPTIONS is key to allowing yourself to form positive habits more easily Why do you think Mark Zuckerberg always wears the same grey t-shirt blue jeans and black loafers Why does Steve Jobbs always rock the classic black turtleneck blue jeans and dad sneakers IF-THEN PLANS are another component of forming habits related to the idea of cues and triggers to encourage consistency IF-THEN PLANS are best utilized when stacked on top of existing habits A good chunk of the habit-forming process is contingent on your mental conditioning That s why my last piece of advice is to start small Start with a habit so easy that you CAN T SAY NO https mruddo com https www greenchef com mruddo80 https headspace com mruddo