Powerful ways to change habits

[superfoodie]

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.

[superfoodie]

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
http://charlesduhigg.com/how-habits-work/

The Golden Rule of changing a habit is: “Replace the routine, or isolate the cue”.

1. Cue: the trigger that initiates the behavior
2. Routine: the behavior itself; the action you take or emotion you respond
3. Reward: the benefit you gain from doing the behavior, which tells your brain this loop is worth remembering in the future.

For example,
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!")

[superfoodie]

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

[superfoodie]

3 of the most powerful keystone habits, which can change your life.

1. Reading: keep learning and get different perspectives on things.
2. Meditation: control emotion better & can focus better.
3. Fitness / Diet: healthy & energetic

[superfoodie]

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.

[superfoodie]

Warren Buffett says, “Reading has been the most crucial habit he's developed”.

[superfoodie]

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.

[superfoodie]

6 Steps to make it a habit ~Change your life

1. Identify your Keystone Habit.
2. Identify your current routine and the reward you get from it.
3. Consider the challenges.
4. Plan your new routine and pinpoint the reward.
5. Set up a 21 day challenge.
6. Hold yourself publicly accountable.

[superfoodie]

10 habits of highly successful people
10 habits of rich people

1. They get up early.
2. They read a lot.
3. They spend 15~30 minutes each day on focused thinking.
4. They exercise regularly. Even for 15 minutes a day is good.
5. They spend time with people who inspire them.
6. They pursue their own goals.
7. They plan out the day and write it down.
8. They get enough sleep.
9. They have multiple incomes.
10. They avoid time-wasters.

[superfoodie]

10 Bad Habits You Should Quit Immediately (suggested by Doctors)

1. Skip brushing or flossing
2. Hold your pee
3. Stare at a computer/mobile all day
4. Sit for long hours
5. Have an erratic sleep schedule, or not sleep enough
6. Eat unhealthily: Eat too much, too quickly, drink too much, eat junk food, eat deep fried food, late-night snacking
7. Wear earphones for many hours
8. Carry a heavy bag on one shoulder
9. Wear the wrong shoes
10. Spend too much time alone at home, without interacting with people