I look at the video folder on my computer and see one lonely recording. <\/p>\n\n\n\n
Despite promising myself that I’d start making videos to accompany my articles, there’s only a single rough edit to show for my underwhelming effort. <\/p>\n\n\n\n
Starting a YouTube channel is just one of many projects I’ve planned and then abandoned over the years. <\/p>\n\n\n\n
In this article, let’s look at finally making our routines stick and how to create lasting habits.<\/p>\n\n\n\n
We’ve all had similar experiences, when analysing our lifestyle, wanting to replace bad habits with productive behaviours. <\/p>\n\n\n\n
Maybe this involves less crappy snacks and more unprocessed food. <\/p>\n\n\n\n
Or perhaps you’re oversitting and underexercising, necessitating a new workout schedule. <\/p>\n\n\n\n
You might want to reduce your mindless internet consumption and replace it with active learning. <\/p>\n\n\n\n
The amount of self-help material weighing down our bookshelves is testament to the fact that we’re hungry for personal growth<\/a>.<\/p>\n\n\n\n But invariably we fail to prioritise these goals<\/a>, remaining instead distant future regrets, an alternate life that could have been lived.<\/p>\n\n\n\n Until now! <\/p>\n\n\n\n If you’ve had enough of making excuses and cowering from life changes by clinging desperately to your comfort zone, let’s see how we can cultivate sustainable habits.<\/p>\n\n\n\n Habits are difficult to maintain unless we possess a burning desire to change. <\/p>\n\n\n\n Too often we fall in love with the romantic surface-level image of how our lives could eventually look through behaviour change, rather than surrender to the daily discomfort of implementing a new routine. <\/p>\n\n\n\n As an example, I’ve always wanted to write a book, but feel like I might only like the sound of being an author, as opposed to the slow struggle of inching a story forward each day. <\/p>\n\n\n\n A deep desire always trumps a vague preference, sustaining us when our motivation invariably wanes.<\/p>\n\n\n\n When you know exactly what you want, it’s necessary to formalise the process. <\/p>\n\n\n\n I recommend starting by considering your life purpose<\/a> and life plan<\/a> for making it happen. <\/p>\n\n\n\n From these practices, you can drill down further into an overarching mission statement outlining the end goal. <\/p>\n\n\n\n Reverse engineering further, you can create a daily list of tasks, or in our case habits, allowing us to realise our vision. <\/p>\n\n\n\n Research shows that documenting when and where you’ll action said behaviour<\/a> increases the likelihood of compliance, so after creating a list of non-negotiables<\/a>, add them to your calendar to stamp your intention with a date and time.<\/p>\n\n\n\n As Jim Rohn<\/a> famously said, <\/p>\n\n\n\n You are the average of the five people you spend the most time with<\/p>\n\n\n\n Although this is an arbitrary number, the premise holds true. <\/p>\n\n\n\n If you desperately want to stop drinking alcohol, but constantly associate with boozehounds, you’ll be sucked straight back into that undesirable behaviour. <\/p>\n\n\n\n If you want to stop complaining, but surround yourself with negative people, it becomes difficult to break the psychological chains. <\/p>\n\n\n\n In contrast, if you associate with people who consider your desired behaviour normal, it will seem much more achievable in contrast. <\/p>\n\n\n\n Undertaking the painful process of behaviour change is predicated on finding people who are examples you can embody before modelling the success you desire.<\/p>\n\n\n\n Just as associating with the right people make certain habits<\/a> easier to implement, so too our physical environment plays a significant role. <\/p>\n\n\n\n If our house is full of delicious chocolatey goodness, we’re more likely to overlook an apple and reach for a sweet treat. <\/p>\n\n\n\n Humans are lazy and take the path of least physical and emotional resistance. <\/p>\n\n\n\n Therefore, in learning how to create lasting habits, we must make good things easy and bad things hard. <\/p>\n\n\n\n Want to play fewer computer games? Make it harder by unplugging your console and putting it in a drawer. <\/p>\n\n\n\n Want to exercise more? Make it easier by preparing your gym kit the night before and placing it next to your bed. <\/p>\n\n\n\n Set yourself up for success by modifying your physical reality to grease the wheels of behaviour change.<\/p>\n\n\n\n It’s far easier to add to existing habits than create new ones from scratch, predominantly because our current behaviour patterns act as a physical and mental cue for the desired action. <\/p>\n\n\n\n Harnessing this human psychological quirk to utilise well-worn routines makes adding productive assets frictionless, <\/p>\n\n\n\n Such habit pairing might include doing 5 squats each time you get up from your desk. <\/p>\n\n\n\n In my own example, whenever I’m waiting for the kettle to boil, I try to write for two minutes on my phone. <\/p>\n\n\n\n Bonus points if the two habits are context-matched as well, which can enhance psychological carryover.<\/p>\n\n\n\n It’s easier to make sustain habits when we feel obligated to do so. <\/p>\n\n\n\n Public announcements of your intention can work well. <\/p>\n\n\n\n Interestingly, I recently read a study indicating that couples getting married in the presence of friends and family are more likely to stay together compared to those tying the knot alone. <\/p>\n\n\n\n Simply declare your intention on social media and secure the support of friends and family. <\/p>\n\n\n\n Alternatively, get involved in a community. <\/p>\n\n\n\n NaNoWriMo<\/a> is a famous novel-writing project during November, where would-be authors from around the world attempt a first draft, championing each other along the way. <\/p>\n\n\n\n If you can’t access a free support network, hire the services of a coach or mentor to keep you on track.<\/p>\n\n\n\n Another advisable tactic is to up the stakes of our new habit or behaviour. <\/p>\n\n\n\n Words cost nothing and unless we intentionally make failure more painful, it’s too easy to renege on a self-made promise. <\/p>\n\n\n\n The best way to achieve this is by betting on ourselves and harnessing our aversion to loss. <\/p>\n\n\n\n On the low end of the scale, this could include a pride-based bet with our accountability buddies to see who follows through. <\/p>\n\n\n\n To up the ante, check out websites like Stickk<\/a> which allow you incur a financial penalty for failing to nail a habit. <\/p>\n\n\n\n Using tools and techniques are great for overcoming the initial and often uncomfortable stages of habit formation. <\/p>\n\n\n\nHow to create lasting habits<\/h2>\n\n\n\n
Foster a deep desire<\/h3>\n\n\n\n
Write it down<\/h3>\n\n\n\n
Associate with the right people<\/h3>\n\n\n\n
Alter your environment<\/h3>\n\n\n\n
Add to existing habits<\/h3>\n\n\n\n
Create accountability<\/h3>\n\n\n\n
Harness our aversion to loss<\/h3>\n\n\n\n
Identify with your new habit<\/h3>\n\n\n\n