A Different Approach to Starting a New Habit
Start With Bite-Size Behaviors
When it comes to forming a new habit, we set expectations too high. It's because we want results right away. This seems right but it is the worse possible way to start a new habit. Our brains are sometimes binary. All or nothing. This mindset leads to higher rates of quitting. We also set goals from a highly motivated state. We forget about the obstacles that will get in the way as we form this new habit.
A better approach is to form bite-size behaviors of the habit. Here is an example.
🏋️♀️Striving to workout 3x a week.
It works out well for the first few weeks but then you had a bad night of sleep, a stressful day at work, a family obligation. You end up only working out once that week rather than your stated goal of three. You eventually fall off of doing any workouts.
If you took a bite-sized approach, your habit could be getting to the gym 3x a week. As long as you scan your key card at the front desk, you achieved your habit. You can just leave after that.
At home workouts? It could simply be wearing sneakers and rolling out the yoga mat.
Sounds ridiculous? Not really. The hard part is always starting. If our mindset is tiny, then the start-up sequence is easy.
Consistency is what habits love the most. Starting bite-size is how you achieve consistency.
Homework Assignment for the Month
Now it’s your turn. Think of a new behavior you want to start. What is the bite-sized version of it so it’s easier to start?
Next Month
I’ll discuss the benefits of “speed” when it comes to habit formation.
Reflecting on the Year with an Annual Review
We are already into 2021 but reflecting on 2020 is always a good idea. Yeah, it was a 🗑️🔥 kind of year but asking key questions will move you forward with more direction. Here is what I ask myself.
What went well this year?
What challenged me this year?
What external circumstances that I had no control over (i.e. COVID-19) did I waste time/energy on?
What do I wish I had done more of this year? Less of?
This doesn’t have to be done annually either. It could be a quarterly review or a biannual review. The idea is to reflect and think big picture with your life and your habits.
Best,
Irfan
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