Habits are a defining factor for people, shaping their personalities and overall lifestyle.
James Clear, renowned author of ‘Atomic Habits’ wrote an article titled ‘How To Start New Habits That Actually Stick’. He stated, ’The process of building a habit can be divided into four simple steps: cue, craving, response, and reward.’
Let us break down these steps:
• Cue - Any sort of trigger based on time, location, preceding events or emotional state
• Craving - Any sort of motivation that goes behind a particular habit. Cravings could also be connected to an internal desire to change a particular state. For example, the motivation to fit into an outfit can lead to regular workouts. Or the motivation to learn French can result in easier and better employment opportunities in France.
• Response - The actual habit, which could be either a thought or an action. Explaining this step, James Clear says, ’Whether a response occurs depends on how motivated you are and how much friction is associated with the behaviour. If a particular action requires more physical or mental effort than you are willing to expend, then you won’t do it. Your response also depends on your ability. It sounds simple, but a habit can occur only if you are capable of doing it. If you want to dunk a basketball but can’t jump high enough to reach the hoop, well, you’re out of luck.’
• Reward - The final stage or the end goal of any habit. This is of two kinds. The first satisfies us in one or many ways, such as a promotion at work or a bigger car. The second teaches us life lessons.
Here are some ways to help us develop habits that stick:
• Start Small - It's important to be realistic especially when you are newly determined to develop a habit. For –instance, if you’ve made up your mind to go on morning walks, start with just 10-15 mins. Once you’re comfortable with this routine, you’ll be motivated to push yourself to do more.
• Be Consistent - The key to creating a lasting habit is to remain consistent, no matter what. –If you want to develop the habit of journalling daily before bedtime, do it consistently, even if you’re not motivated enough after a few days. The important thing is to write even just 2-4 lines and not give it up completely.
• Reward Yourself – Self-motivation can be created by luring yourself with rewards. For instance, if you’ve been strength training diligently for three months and met your goals, treat yourself to your favourite meal , which would normally be an indulgence.
• Hold Someone Accountable – You may lax if there is no one keeping an eye on you. Ask a friend, colleague or a family member make sure you stick to your habit. If you’re determined to drink two litres of water daily, ask a colleague at work to ensure you meet your target.
• Patience And Persistence Are Mandatory - There is a lot of effort that goes towards sustaining healthy habits. You may face inertia, irritability or exhaustion in the process and results may seem out of reach. During these times, patience and persistence can help you sail through.
• Stack Habits - Any existing routine or a habit can be coupled with a new one. If you want to go to bed by 9 pm each day, you could couple it with another habit of keeping you phone aside half an hour prior to bedtime.
• Review Your Habits And Be Flexible - Closely monitor your habits to see how effective they have been. Be willing to make changes or alter them so that they stay relevant and in sync with your progress goals.
