This motivator of knowing why taking the time and energy to create a new, healthier habit is the first step. Think about what shifts you might want to make and then ask yourself, “What then? What would I do if I (fill in the blank) ate healthier, exercised more…?”
The next step is to break the habit down into the smallest step--something that takes less than 2 minutes to do. Something so small that you don’t have to rely on willpower. The goal of exercising more becomes putting on your walking shoes. This might seem counter-intuitive. You may be thinking, “How is putting on my shoes actually going to get me to that goal of walking a 5K with my daughter?” Habit science expert James Clear talks a lot about identity formation in creating new habits. Each baby step we take toward our goal becomes a vote cast for the person we’re becoming. And, each baby step gains momentum, like compounding interest.
Here’s an example from working with a client recently. She wanted to start walking more, and had the desire to also listen to personal development books at the same time. As we talked, it was clear that these were actually two separate habits. Walking more was her primary goal. We first implemented the two-minute rule. Step 1 became clearing off the treadmill, two minutes at a time. Step 2 became putting on her walking shoes.
So, if you’re following along, the steps are: Find your why/align your habit with your values. Then, break it down into baby steps with the two-minute rule. Next, we want to link our new habit with something that we’re already doing. We are creatures of habit. We don’t have to remind ourselves to brush our teeth and shower before work. We do it by habit.
For the client who wanted to walk more on the treadmill, we linked her new walking habit with something she automatically loved doing in the morning: listening to adventure novels on her tablet after she drank her morning coffee. So, the new action step became walking on the treadmill while listening to the adventure stories. This was highly motivating, and even exciting for her! She loved the stories, and now the main time she would indulge in the stories would be on the treadmill. Her secondary goal of reading more personal development books will be added once the walking habit is automated.
These examples may be different than the shifts you’re thinking of making this year. The principles are the same, whether we’re wanting to move more, eat for energy, plan an epic backpacking trip, or read more books. First, get clear on why you’re wanting to make the change in the first place and make it meaningful to you, connecting it to what you value.
Then, break it down with the two-minute rule. This helps you gain momentum and over time, as your identity evolves to align with the new habit. Finally, pair your new habit with something you’re already doing automatically, like taking a short walk after you’ve eaten your lunch, or practicing a two-minute mindfulness meditation while your computer restarts in the morning.
While there are additional tactics you will take to build new habits, these three foundational steps will carry you into a newer, kinder way to welcome yourself into the new year. And, come March, or September, you’ll thank yourself for trying a different way.