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How to Hack Your Habits

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The Habit Action List. By Leo Babauta There are a ton of people who read self-improvement blogs and books, but never put them into action.

The Habit Action List

5 Common Mistakes That Cause New Habits to Fail (and What to Do About Them) Welcome to 2015.

5 Common Mistakes That Cause New Habits to Fail (and What to Do About Them)

It’s New Year’s Resolution time. Depending on where you get your numbers, somewhere between 81 percent and 92 percent of New Years Resolutions fail. [1] Translation: At least 8 times out of 10, you are more likely to fall back into your old habits and patterns than you are to stick with a new behavior. Behavior change is hard. No doubt about it. Why is that? I don’t claim to have all the answers, but after two years of researching and writing about the science of behavior change, let me share the most practical insights I’ve learned so far.

The Interpersonal Neurobiology Behind Making Habits Stick. Most of us walk around in this world in a trance with the delusional belief that we are only autonomous beings that are completely acting with free will.

The Interpersonal Neurobiology Behind Making Habits Stick

However, many scientists agree that we are interdependent with our environments and our brains are constantly making snap judgments based on internal and external cues. You have recall this quote by Albert Einstein: “A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feeling as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. The notion of willpower, pulling ourselves up by our bootstraps, or manning up fails to take the psychological and scientific realities into mind.

36 Lessons I’ve Learned About Habits. By Leo Babauta I’ve learned these lessons the hard way.

36 Lessons I’ve Learned About Habits

I struggled to quit smoking in the early 2000s, failing seven times before finally succeeding in late 2005. I struggled with exercise habits, with changing my horrible eating habits, with waking earlier and being more productive and getting out of debt and simplifying my life. I failed a lot, and still do. It was through those failures that these hard-fought lessons emerged, and so I don’t resent any of the failures.


Bad Habits. Self-Discipline. This Is How To Make Good Habits Stick: 6 Secrets From Research. We all want to get to the gym, be more productive, be kinder to our loved ones… and then we don’t do it.

This Is How To Make Good Habits Stick: 6 Secrets From Research

Why? Well, building solid personal habits can be hard. In fact, research shows it takes an average of 66 days to build a new good habit. From Oliver Burkeman’s Help! How to be slightly happier and get a bit more done: On average, her subjects, who were trying to learn new habits such as eating fruit daily or going jogging, took a depressing 66 days before reporting that the behaviour had become unchangingly automatic. But it doesn’t have to be that difficult.

For instance, wouldn’t it be nice if you could build three good habits for the price of one? Actually, research says you can… 1) Start With “Keystone Habits” Exercising isn’t just good for you. When I spoke to Charles Duhigg, author of the excellent book “The Power of Habit“, he explained that exercise leads people to unknowingly create other, often unrelated, good habits. It makes you eat better. So maybe you already exercise. Wrong… How to Build a New Habit: This is Your Strategy Guide. According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. [1] Understanding how to build new habits (and how your current ones work) is essential for making progress in your health, your happiness, and your life in general.

How to Build a New Habit: This is Your Strategy Guide

But there can be a lot of information out there and most of it isn’t very simple to digest. To solve this problem and break things down in a very simple manner, I have created this strategy guide for building new habits that actually stick. Even more detailed information is available in my Habits Workshop and in my free guide, Transform Your Habits. But the basic principles mentioned in this article will be more than enough to get you going. 1. Make it so easy you can’t say no. Sun Tzu: How to Use Military Strategy to Build Better Habits. Sun Tzu was a legendary military strategist in ancient China and he is the author of the famous book, The Art of War.

Sun Tzu: How to Use Military Strategy to Build Better Habits

He was a master of “soft power” and the father of “agile warfare.” Whenever possible, he preferred to win without fighting or, at the very least, to win the easiest battles first. He wrote, “In war, the victorious strategist only seeks battle after the victory has been won.” The 5 Ways to Trigger a New Habit. In his best-selling book, The Power of Habit (audiobook), author Charles Duhigg explains a simple three-step process that all habits follow.

The 5 Ways to Trigger a New Habit

This cycle, known as The Habit Loop, says that each habit consists of… The Trigger: the event that starts the habit.The Routine: the behavior that you perform, the habit itself.The Reward: the benefit that is associated with the behavior. How to Hack Your Habits. You know how it goes when you get triggered.

How to Hack Your Habits

Something happens, and before you know it, you are hooked! Pulled into an auto-pilot repertoire of thinking and behaving, which inevitably leads to a less than ideal outcome. These traps are extraordinarily difficult for us to catch in flight precisely because they are so quick and automatic. We are all prone to this automaticity because the mind-body system is hardwired for habit formation. I Suck at Habits: How Do I Get Better?

By Leo Babauta I’ve had numerous readers tell me that they Suck at Habits.

I Suck at Habits: How Do I Get Better?

And I totally get that, because in 2005, that’s exactly where I was. The Smart Way to Stick to Habits. By Leo Babauta Sticking to a new habit isn’t easy — but if you set up your habit change smartly, you can make it stick. Starting a new habit isn’t too hard — we often get excited about starting an exercise plan or diet or waking up early, for example.