We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle
If men are programmed, and we happen to be the programmer, then where the hell is the default box?
I’ve always come to wonder, if only we do what we plan to do and make it a habit, everyone would be walking with a sexy 6 pack abs flashing it around in a supermarket near you.
At least that’s what I think.
Research shows that it takes approximately 21 days to develop a new habit. But the truth is, does it really matters?
If there is any secret to develop a new habit, it would be, do not break the routine. If there is any secret to keeping a new habit, it would be, do not break the routine.
How to not break the routine?
Let’s be honest, we all procrastinate from time to time. Sometimes, we feel lazy, other times we just want to have a good short break from discipline and commitment to our own personal improvement plans.
While the excuses are understandable (I do it from time to time myself), it does not and should not apply to the routine.
It is not so much the number of reps, dishes, clothes, veges, cigggies or money you do sit up, wash, eat, smoke or save on, but the act of doing it that matters.
Say you plan on making a habit to work out everyday. Maybe on one good lazy Sunday, you decided not to hit the gym as you are too comfortable for a workout session.
Instead of not going altogether, go to the gym and do some light exercise instead and call it a day. If you want to keep the habit, that is the only way to go because before you know it, you won’t feel like going on Monday as well, because we all know how much Monday blows.
Understanding the reason
Probably the most important question would be “why are you doing it?”. There must be a reason for changes because reasons are the very drive that keeps you committed to the changes you plan to make.
Say you plan to make a habit of running everyday. The reason might be because you want to lead a healthy lifestyle. Or maybe you want to loss weight.
This reason should be what motivates you at the end of the day. Breathe the reason, sleep the reason, live the reason.
Keep your motivation near you
So, assuming you have found the reason, you would know what motivates you. The next thing would be to have a visualize image of your goal. I would recommend desktop wallpaper or some posters.
If that is too troublesome for you, you can also write down your goal. Just make sure to place it somewhere you can see it often for the constant reminder.
So how long really?
If 21 days is what it takes to develop a new habit, 1 year is what it takes for your body to get used to the routine. After a year, it would be harder not to work on the routine than it is to perform it.
While developing a new habit is easy. Keeping it however, requires a certain amount of discipline and commitment. Now, if only I can find that damn default box.
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Great post, Nik! I love the the lead-in quote by Aristotle! There is a good article from Zen Habits guest writer Newby-Clark, My Bad Habits @http://zenhabits.net/2009/07/three-effective-ways-to-enhance-your-willpower/.
In a different way, it supports your ideas. Exercising your willpower like a muscle, little bit at a time. Some research has shown that, like a muscle, we can only push so hard all at once. Our willpower resources run out and need to be renewed. I guess there is your default button right there!
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Hi Beth. i’m glad you love the post. For the quote, it’s one of my favorite out there.
I’ve come to read on the post that you have linked in the comment some time ago before i started my blog. Although i believe willpower can be exercise just like muscles, i come to believe a need for strong reasons to change for the better.
Willpower alone is not sufficient to command an action. But nevertheless, the author made a few good points on how to develop a strong willpower through practicing using baby steps which really work like a charm.
Cheers
-Karlil
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I think parents play an important role in helping to develop good habits to their children.
Once you grow older, the habits will stick on you. It’s much easier that way.
For me, i would probably love having jogging as a habit just to stay fit. But its hard sometimes as you say it in the article.
Nevertheless, i’m going to put some of your tips into practice.
Good post karlil
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I’m actually very interested in making jogging a part of my habit. Not everyday though. Once a week would be great. Maybe every Sunday morning, just for the health benefit.
I’m not sure if i want to start on it soon though. I’m still working on developing other habits this month. Multitasking is bad. =)
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Good post. I remember one technique of overcoming the laziness is to make a deal with yourself of doing just a minimum amount of the needed action.
Say you want to go running (and one morning you don’t feel like) – you could make an arrangement with yourself that dressing up for running and going outside is enough to make your day. Even if you come back in after 1 second being outside it’s ok.
The trick is that once you are outside chances are pretty good that you will go on. It is not hard to do the work itself – the hard part is just the first 5 minutes of getting your butt up.
Patrick´s last blog ..The 3 Best Ways to Use Your Inner Experts
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Doing -something- productive is always better than doing nothing. You have to be careful, though, not to keep rationalizing away your motivation by saying: “Well, I exercised a -little- bit … that’s good enough… no need to push myself any further.”
Jeffrey Tang´s last blog ..So You Think You Have Job Security?
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@Patrick
I can’t agree more Patrick. It’s always the first part being the hardest to do.
@Jeffrey
I second that. I believe giving such excuses once in a blue moon is beneficial as all you actually need is the momentum (the starting of the habit). But if you use it often though, it would actually backfire, making you lazy.
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Karlil, This is such an important topic. So much of taking good care of your own health, for example, is developing good habits and sticking to them.
One thing that helps me stick to exercise is measuring it, using the President’s Challenge website. I rack up points every time I exercise, and when I get enough I get a medal.
It may sound silly, but it helps me stay motivated.
Madeleine´s last blog ..Seven Invaluable Skills I Learned in Toastmasters
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