Powerful ways to change habits
Pick a habit, & do it for 21+ days~~
1. Find a good habit you would like to form, or a bad habit you'd like to get rid of.
Don't need to be a big habit, start with a small one. For example,
- drinking water every morning after wakeup
- Stretch your body for 5 mins before breakfast
- 5 mins meditation before office work
- 10 mins walk after lunch
- Walk for 30 mins before or after dinner; Run for 15 mins before dinner
- Don’t put sugar into coffee / tea
- Spend 50% less of time watching TV
2. Do it everyday, & continue for 21+ days (or 2 months)
Many people say 21 is the magic number - it takes 21 days to form a new habit. Some research suggests that 2 months (or 66 days) is better, to stick to a habit.
Habit Loop: Cue-Routine-Reward
Every habit you have follows this Habit Loop pattern: “Cue –Routine – Reward”
Book: “The Power of Habit”, by Charles Duhigg
The Golden Rule of changing a habit is: “Replace the routine, or isolate the cue”.
- Cue: the trigger that initiates the behavior
- Routine: the behavior itself; the action you take or emotion you respond
- Reward: the benefit you gain from doing the behavior, which tells your brain this loop is worth remembering in the future.
Cue: feel tired every afternoon at work.
Routine: eat cakes and cookies (replace the routine with: take a 5-min walk, or drink tea).
Reward: feel happy (after changing the habit, feel energetic!, or say to yourself "well done!")
More example, Eating too much junk food
Cue: see a pack of chips (isolate the cue: stop buying junk food, or hide it in the cupboard)
Routine: eat the whole pack of chips
Reward: feel satisfied but not healthy
Cue: see a pack of chips
Routine: eat the whole pack of chips (replace the routine with: drink plenty of water / a cup of tea)
Reward: feel satisfaction but not healthy
3 of the most powerful keystone habits, which can change your life.
- Reading: keep learning and get different perspectives on things.
- Meditation: control emotion better & can focus better.
- Fitness / Diet: healthy & energetic
Learn good habits from famous people
Michael Jordan: takes hundreds of jump shots a day during his off seasons.
Venus and Serena Williams, professional American tennis players: wake up at 6:00 am to hit tennis balls before school.
Jennifer Aniston: her morning routine is drinking hot water with lemon, and meditating for 20 minutes.
Harley Pasternak, celebrity trainer, says: “Walking is the most effective form of exercise".
David Karp, Founder of Tumblr: check emails at work only (not at home). Learn to separate home and work.
Barack Obama: works out everyday before work; have breakfast and dinner with his family each day.
Benjamin Franklin: wake up at 4 am, and think about what he wants to accomplish for the day.
Warren Buffett says, “Reading has been the most crucial habit he's developed”.
Steve Jobs: Morning, re-evaluation of work and desires.
Looked in the mirror and asked: “If today were the last day of my life, would I want to do what I am about to do today?” If the answer is no, then he would know to change something.
6 Steps to make it a habit ~Change your life
- Identify your Keystone Habit.
- Identify your current routine and the reward you get from it.
- Consider the challenges.
- Plan your new routine and pinpoint the reward.
- Set up a 21 day challenge.
- Hold yourself publicly accountable.
10 habits of highly successful people
10 habits of rich people
- They get up early.
- They read a lot.
- They spend 15~30 minutes each day on focused thinking.
- They exercise regularly. Even for 15 minutes a day is good.
- They spend time with people who inspire them.
- They pursue their own goals.
- They plan out the day and write it down.
- They get enough sleep.
- They have multiple incomes.
- They avoid time-wasters.
10 Bad Habits You Should Quit Immediately (suggested by Doctors)
- Skip brushing or flossing
- Hold your pee
- Stare at a computer/mobile all day
- Sit for long hours
- Have an erratic sleep schedule, or not sleep enough
- Eat unhealthily: Eat too much, too quickly, drink too much, eat junk food, eat deep fried food, late-night snacking
- Wear earphones for many hours
- Carry a heavy bag on one shoulder
- Wear the wrong shoes
- Spend too much time alone at home, without interacting with people