Suvini Jayasekera, L. Ac MTCM
Are you looking to build healthier habits? Here are some tips to help you get started comparing two different strategies by James Clear and Charles Duhigg.
Remember building healthy habits takes time and effort. Don't get discouraged if you slip up or have a hard time sticking to your new habit at first. Just keep trying and be patient with yourself.
While reading the book "Atomic Habits" by James Clear these are the tips that I gathered from the book.
Make it easy: Make it as easy as possible to start your new habit. For example, if you want to start running in the morning, lay out your running clothes the night before so you don't have to think about it in the morning.
Make it enjoyable: If you enjoy doing the habit, you'll be more likely to stick with it. Find ways to make your new habit more enjoyable, whether that's listening to music while you exercise or finding a workout buddy to keep you motivated.
Make it obvious: Make your new habit a visible part of your daily routine. For example, if you want to start meditating, put a reminder on your phone or set a dedicated space in your home for meditation.
Make it satisfying: Find ways to make your new habit rewarding. This could be as simple as treating yourself to a healthy snack after a workout or giving yourself a pat on the back for a job well done.
Use incentives: Incentives can be a powerful motivator. Consider setting up a reward system for yourself to help you stick to your new habit.
Track your progress: Keeping track of your progress can help you stay motivated and see how far you've come. Consider using a habit tracker or journal to record your daily progress.
Here is an example of how you could use the tips from the book "Atomic Habits" to stop smoking:
Make it easy: Keep a pack of nicotine gum or patches on hand to help you curb cravings when they occur.
Make it enjoyable: Find a healthy activity that you enjoy doing, such as walking or yoga, and do it whenever you have a craving to smoke.
Make it obvious: Place reminders around your home or workplace to help you remember to not smoke, such as a sticky note on your computer or a sign in your car.
Make it satisfying: Reward yourself each time you resist the urge to smoke, whether it's with a small treat or a simple pat on the back.
Use incentives: Set up a reward system for yourself to help motivate you to quit smoking. For example, you could save the money you would normally spend on cigarettes and use it to treat yourself to something special when you reach a milestone, such as one week or one month smoke-free.
Track your progress: Keep track of your progress using a habit tracker or journal to help you stay motivated and see how far you've come.
Here are some additional tips for building healthy habits based on the book "The Power of Habit" by Charles Duhigg:
Identify the trigger: To build a new habit, it's important to identify the trigger or cue that prompts you to perform the habit. For example, if you want to start flossing every day, your trigger could be brushing your teeth before bed.
Experiment with rewards: To reinforce a new habit, you can experiment with different rewards to see what works best for you. This could be something as simple as a piece of dark chocolate after a workout or the satisfaction of checking a task off your to-do list.
Make a plan: Having a plan in place can help you stick to your new habit. Consider setting specific goals for yourself and planning out the steps you need to take to reach them.
Focus on one habit at a time: It's easier to build a new habit if you focus on just one at a time. Once you've mastered one habit, you can move on to the next.
Find a role model: It can be helpful to find someone who has successfully built the habit you're trying to adopt and use them as a role model.
Don't beat yourself up: Building new habits take time and effort, and it's normal to have setbacks along the way. Don't get discouraged if you slip up – just get back on track and continue working on your new habit.
Here is an example of how you could use the tips from the book "The Power of Habit" to stop smoking:
Identify the trigger: Pay attention to the times of day or situations that trigger your desire to smoke, such as after a meal or when you're feeling stressed. Once you've identified your triggers, try to find alternative ways to cope with them.
Experiment with rewards: To reinforce your new habit of not smoking, try different rewards to see what works best for you. This could be something as simple as a piece of dark chocolate after a meal or the satisfaction of checking a task off your to-do list.
Make a plan: Set specific goals for yourself and plan out the steps you need to take to reach them. This could include setting a quit date, finding alternative ways to cope with cravings, and enlisting the support of friends and family.
Focus on one habit at a time: It may be tempting to try to make multiple lifestyle changes at once, but it's easier to build a new habit if you focus on just one at a time.
Find a role model: Look for someone who has successfully quit smoking and use them as a role model. You could join a support group or find someone online who has quit smoking and is willing to share their experience with you.
Don't beat yourself up: Quitting smoking is a challenging process and it's normal to have setbacks along the way. Don't get discouraged if you slip up – just get back on track and continue working on your new habit of not smoking.
Remember, the key to building healthier habits is to start small, make it a routine, and find ways to stay motivated and accountable. With time and effort, you can successfully adopt new habits and improve your overall health and well-being.