Begin by asking ‘Who do I want to become?’ to guide your habit formation, as true behavior change is fundamentally identity change. Once you have a clear identity, you can choose habits that align with and reinforce that self-story.
Understand that every action you take is like a ‘vote’ for the type of person you wish to become. Let small, consistent behaviors lead the way, providing undeniable evidence that you are that kind of person, rather than relying solely on belief without evidence.
Shift your focus from desired outcomes (goals) to the collection of daily habits (systems) that carry you towards those results. If there’s a gap between your goals and your daily habits, your habits will always win, so fix the inputs and the outputs will fix themselves.
Ensure the cues for your desired habits are visible, available, and easy to see, as most habits are preceded by some kind of cue. The easier it is to see or get your attention, the more likely you are to stick with the habit.
If you want your habits to be motivating and compelling, then you need them to be attractive in some form. This helps create a positive association that encourages repetition.
Design your habits to be as convenient, frictionless, and easy as possible to perform. The easier, more convenient, and frictionless your habits are, the more likely you are to perform them.
Ensure your habits provide some form of immediate satisfaction or positive emotional signal to your brain. Behaviors that are immediately rewarded get repeated, even if the ultimate outcome is delayed.
To break bad habits, invert the four laws: make them invisible (reduce exposure to cues), unattractive (make them less appealing), difficult (increase friction), and unsatisfying (add immediate costs or consequences).
Scale down any new habit to something that takes two minutes or less to do, like ‘meditate for two minutes’ instead of ‘meditate for 15 minutes.’ This helps you master the art of showing up, as a habit must be established before it can be improved.
Optimize your physical and digital surroundings to make good habits the path of least resistance and bad habits more difficult. For instance, sprinkle books throughout your house or move distracting apps off your phone’s home screen.
Increase the number of steps or physical effort required to engage in undesirable behaviors. For example, unplugging the TV or tucking unhealthy snacks away in a hard-to-reach place can significantly reduce their occurrence.
Intentionally join or create groups and tribes where your desired behavior is the normal behavior, as the desire to belong often overpowers the desire to improve. This makes sticking to good habits more natural and attractive.
Designate a specific ‘sacred space’ where your desired habits can occur without going against social norms or internal resistance. This could be a yoga studio, a specific corner of a room, or an online community where your desired behavior is normal.
Clearly define when and where a habit will occur by stating your intention to implement a particular behavior at a certain time in a certain place on a certain day. This provides clarity, which is often more important than motivation.
Implement a simple habit tracker, like marking an ‘X’ on a calendar after completing a habit, to provide immediate visual progress. This reinforces the behavior and gives a positive emotional signal, which is highly motivating.
When using external rewards, choose ones that align with the internal identity you are trying to build. For example, reward consistent workouts with a bubble bath (self-care) rather than an ice cream cone (contradictory).
Actively curate your social media feeds by ‘bulking’ and ‘cutting’ accounts to ensure you’re consuming high-quality, relevant information that shapes your thoughts positively. Regularly evaluate if the content benefits you and makes you feel better.
Determine your ‘keystone habits’ – those core behaviors that, when performed, have a profound knock-on benefit to other areas of your life. Reflect on what you do on days when things go well to identify these foundational habits.
Consider inserting new habits into your morning routine, as this hour is often more under your control than later parts of the day. This leverages personal autonomy to establish consistency.
Cultivate self-awareness to identify your current behaviors and understand ’the truth of the situation.’ This is an essential first step to intentionally control and change your habits, rather than letting them happen to you.
Regularly assess the recurring problems and challenges you face and actively seek optimal habit-based solutions. Don’t assume the habits you inherited are the most effective ways to address your current needs.