Our daily lives are often a series of habits played out through the day, a trammeled existence fettered by the slow accretion of our previous actions.
But habits can be changed, as difficult as that may seem sometimes.
Im a living example: in tiny, almost infinitesimal steps, Ive changed a laundry list of habits. Quit smoking, stopped impulse spending, got out of debt, began running and waking early and eating healthier and becoming frugal and simplifying my life and becoming organized and focused and productive, ran three marathons and a couple of triathlons, started a few successful blogs, eliminated my debt you get the picture.
Habit change is not that complicated. While the tips below will seem overwhelming, theres really only a few things you need to know. Everything else is just helping these to become reality.
The simple steps of habit change:
1. Write down your plan.
2. Identify your triggers and replacement habits.
3. Focus on doing the replacement habits every single time the triggers happen, for about 30 days.
Thats it. Well talk more about each of these steps, and much more, in the cheatsheet below.
The Habit Change Cheatsheet
The following is a compilation of tips to help you change a habit. Dont be overwhelmed always remember the simple steps above. The rest are different ways to help you become more successful in your habit change.
1. Do just one habit at a time. Extremely important. Habit change is difficult, even with just one habit. If you do more than one habit at a time, youre setting yourself up for failure. Keep it simple, allow yourself to focus, and give yourself the best chance for success. Btw, this is why New Years resolutions often fail people try to tackle more than one change at a time.
2. Start small. The smaller the better, because habit change is difficult, and trying to take on too much is a recipe for disaster. Want to exercise? Start with just 5-10 minutes. Want to wake up earlier? Try just 10 minutes earlier for now.
3. Do a 30-day Challenge. In my experience, it takes about 30 days to change a habit, if youre focused and consistent. This is a round number and will vary from person to person and habit to habit. Often youll read a magical 21 days to change a habit, but this is a myth with no evidence. Seriously try to find the evidence from a scientific study for this. A more recent study shows that 66 days is a better number. But 30 days is a good number to get you started. Your challenge: stick with a habit every day for 30 days, and post your daily progress updates to a forum.
4. Write it down. Just saying youre going to change the habit is not enough of a commitment. You need to actually write it down, on paper. Write what habit youre going to change.
5. Make a plan. While youre writing, also write down a plan. This will ensure youre really prepared. The plan should include your reasons (motivations) for changing, obstacles, triggers, support buddies, and other ways youre going to make this a success. More on each of these below.
6. Know your motivations, and be sure theyre strong. Write them down in your plan. You have to be very clear why youre doing this, and the benefits of doing it need to be clear in your head. If youre just doing it for vanity, while that can be a good motivator, its not usually enough. We need something stronger. For me, I quit smoking for my wife and kids. I made a promise to them. I knew if I didnt smoke, not only would they be without a husband and father, but theyd be more likely to smoke themselves (my wife was a smoker and quit with me).
7. Dont start right away. In your plan, write down a start date. Maybe a week or two from the date you start writing out the plan. When you start right away (like today), you are not giving the plan the seriousness it deserves. When you have a Quit Date or Start Date, it gives that date an air of significance. Tell everyone about your quit date (or start date). Put it up on your wall or computer desktop. Make this a Big Day. It builds up anticipation and excitement, and helps you to prepare.
8. Write down all your obstacles. If youve tried this habit change before (odds are you have), youve likely failed. Reflect on those failures, and figure out what stopped you from succeeding. Write down every obstacle thats happened to you, and others that are likely to happen. Then write down how you plan to overcome them. Thats the key: write down your solution before the obstacles arrive, so youre prepared.
9. Identify your triggers. What situations trigger your current habit? For the smoking habit, for example, triggers might include waking in the morning, having coffee, drinking alcohol, stressful meetings, going out with friends, driving, etc. Most habits have multiple triggers. Identify all of them and write them in your plan.
10. For every single trigger, identify a positive habit youre going to do instead. When you first wake in the morning, instead of smoking, what will you do? What about when you get stressed? When you go out with friends? Some positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, and more.
11. Plan a support system. Who will you turn to when you have a strong urge? Write these people into your plan. Support forums online are a great tool as well I used a smoking cessation forum on about.com when I quit smoking, and it really helped. Dont underestimate the power of support its really important.
12. Ask for help. Get your family and friends and co-workers to support you. Ask them for their help, and let them know how important this is. Find an AA group in your area. Join online forums where people are trying to quit. When you have really strong urges or a really difficult time, call on your support network for help. Dont smoke a cigarette, for example, without posting to your online quit forum. Dont have a drop of alcohol before calling your AA buddy.
13. Become aware of self-talk. You talk to yourself, in your head, all the time but often were not aware of these thoughts. Start listening. These thoughts can derail any habit change, any goal. Often theyre negative: I cant do this. This is too difficult. Why am I putting myself through this? How bad is this for me anyway? Im not strong enough. I dont have enough discipline. I suck. Its important to know youre doing this.
14. Stay positive. You will have negative thoughts the important thing is to realize when youre having them, and push them out of your head. Squash them like a bug! Then replace them with a positive thought. I can do this! If Leo can do it, so can I! :)
15. Have strategies to defeat the urge. Urges are going to come theyre inevitable, and theyre strong. But theyre also temporary, and beatable. Urges usually last about a minute or two, and they come in waves of varying strength. You just need to ride out the wave, and the urge will go away. Some strategies for making it through the urge: deep breathing, self-massage, eat some frozen grapes, take a walk, exercise, drink a glass of water, call a support buddy, post on a support forum.
16. Prepare for the sabotagers. There will always be people who are negative, who try to get you to do your old habit. Be ready for them. Confront them, and be direct: you dont need them to try to sabotage you, you need their support, and if they cant support you then you dont want to be around them.
17. Talk to yourself. Be your own cheerleader, give yourself pep talks, repeat your mantra (below), and dont be afraid to seem crazy to others. Well see whos crazy when youve changed your habit and theyre still lazy, unhealthy slobs!
18. Have a mantra. For quitting smoking, mine was Not One Puff Ever (I didnt make this up, but it worked more on this below). When I wanted to quit my day job, it was Liberate Yourself. This is just a way to remind yourself of what youre trying to do.
19. Use visualization. This is powerful. Vividly picture, in your head, successfully changing your habit. Visualize doing your new habit after each trigger, overcoming urges, and what it will look like when youre done. This seems new-agey, but it really works.
20. Have rewards. Regular ones. You might see these as bribes, but actually theyre just positive feedback. Put these into your plan, along with the milestones at which youll receive them.
21. Take it one urge at a time. Often were told to take it one day at a time which is good advice but really its one urge at a time. Just make it through this urge.
22. Not One Puff Ever (in other words, no exceptions). This seems harsh, but its a necessity: when youre trying to break the bonds between an old habit and a trigger, and form a new bond between the trigger and a new habit, you need to be really consistent. You cant do it sometimes, or there will be no new bond, or at least it will take a really really long time to form. So, at least for the first 30 days (and preferably 60), you need to have no exceptions. Each time a trigger happens, you need to do the new habit and not the old one. No exceptions, or youll have a backslide. If you do mess up, regroup, learn from your mistake, plan for your success, and try again (see the last item on this list).
23. Get rest. Being tired leaves us vulnerable to relapse. Get a lot of rest so you can have the energy to overcome urges.
24. Drink lots of water. Similar to the item above, being dehydrated leaves us open to failure. Stay hydrated!
25. Renew your commitment often. Remind yourself of your commitment hourly, and at the beginning and end of each day. Read your plan. Celebrate your success. Prepare yourself for obstacles and urges.
26. Set up public accountability. Blog about it, post on a forum, email your commitment and daily progress to friend and family, post a chart up at your office, write a column for your local newspaper (I did this when I ran my first marathon). When we make it public not just the commitment but the progress updates we dont want to fail.
27. Engineer it so its hard to fail. Create a groove thats harder to get out of than to stay in: increase positive feedback for sticking with the habit, and increase negative feedback for not doing the habit.
28. Avoid some situations where you normally do your old habit, at least for awhile, to make it a bit easier on yourself. If you normally drink when you go out with friends, consider not going out for a little while. If you normally go outside your office with co-workers to smoke, avoid going out with them. This applies to any bad habit whether it be eating junk food or doing drugs, there are some situations you can avoid that are especially difficult for someone trying to change a bad habit. Realize, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.
29. If you fail, figure out what went wrong, plan for it, and try again. Dont let failure and guilt stop you. Theyre just obstacles, but they can be overcome. In fact, if you learn from each failure, they become stepping stones to your success. Regroup. Let go of guilt. Learn. Plan. And get back on that horse.
Leo Babauta is the creator of the popular blog, Zen Habits, and the author of The Power of Less.