Want to build good habits? These two concepts cannot be ignored

Have you ever made up your mind to lose weight, but at the invitation of a friend or before eating, you couldn't restrain yourself or even gave up the habit of exercising every day? Have you ever made up your mind to get rid of the bad habit of staying up late, to establish a regular schedule, to go to bed early and get up early, but before going to bed, you still stop to swipe videos and circles of friends, so you can't complete the regular habit of going to bed early and getting up early?

You made up your mind countless times, but each time it ended in half. Is it because you are using the wrong method? Today, I share with you the book "Mastering Habits" by James Creel. He is a habit research expert and the founder of the famous American Habit Academy.

Making some changes is always too quick for quick success, often without creating a habit to focus more on the whole than on the goal.

This year I started the habit of exercising and waking up early, although I needed to overcome it at the beginning

Such as muscle soreness after exercise, and the body is not used to regular work and rest, so I still can't sleep at 10 o'clock in the evening

Later, I set a personality for myself to be a healthy and energetic person, so I began to imagine what kind of life I would lead after becoming such a person, and even how my life would change.

In the part of exercise and fitness, I learned the 6-6-6 rule from the book "Running Bible", from 6 weeks of slow walking to 6 weeks of fast walking to jogging step by step, from the beginning I thought I was unable to run, to seven I completed 10K in the month of the month. In addition, I can run 6K continuously. Here I also want you to recommend the book "Control". From what Coach Zhang Zhanhui said, you must first accept your own slowness, and then the speed will be improved. Come on, this sentence is very powerful to me. In this continuous exercise habit, I occasionally encounter delays and interruptions in daily life, but I learned from this book "Control the Habit" that I can't interrupt twice, so I quickly adjust my state, in fact I personally think that after establishing a good habit, I will actually have a better understanding of my own state. Whether it is from slow at the beginning to fast gradually, I have countless conversations with myself in my heart, and even encourage myself to enjoy the habit of each habit. process.

And in the matter of regular work and rest, before I adjusted my work and rest. Basically, I used to be able to show up at Haidilao for a late night snack at 3:00 in the morning, or I could just sleep until 1:00 in the afternoon to save the time for breakfast. As I get older, I can feel that my physical strength or energy is not like that of just graduating from university, so in order to maintain a certain level, I will probably start to adjust my work and rest from mid-October 2021. From the beginning Go to bed at 00:30 and get up at 7:30 in the morning to start reading, and then adjust to 23:30 to go to bed and get up at 6:30 in the morning. In fact, when I got up early to study and study, I found that I particularly like the tranquility of the morning. The time can be extended, so I don’t get up early for a while, and then I get up from 7:30 and then go forward to 6:30 and then go forward to 5:30, and now I adjust my schedule to go to bed at 22:004 :30 Getting up, this process is not easy, but with the passage of time and the motivation in my heart, it may be difficult for me in the past to imagine that I can live such a regular life today, but now I also join outdoor sports after getting up early to enjoy every day Wonderful moment when the sun rises.

From my experience, there are three realms of cultivating habits combined with the book "Mastering Habits":

The first, and most commonly used, is to set goals , and we only focus on the goals themselves.

The second is to pay attention to the process of changing the habit, that is, what goal do we want to achieve by doing this habit ?

The third is to change the status is also the highest level, that is, we have to create " what kind of person I want to become ", only the change of status can help us achieve real change, and the status allows us to have A belief is also a part of life. so we need

1. Confirm who you want
2. Repeat until a habit is formed

This is the first category of realms about developing habits.

The second is that there are four laws of habitual behavior change :

Cue, craving, response, reward, respectively

Make it obvious (set a specific time and place to do things, be flexible about the impact of the transport environment on behavior, make good habits obvious and bad habits invisible),

Make him attractive (how to make habit-forming behavior more attractive, pairing the habit you want with the habit you like, linking the habit to positive behavior), habit stacking

Keep him simple and easy (human behavior tends to follow the law of the least effort, when you start to develop a habit, remember that the pace should not be too large. Don't chew too much, start with simple things you can do, such as the two-minute rule , let yourself not be strong at first, but to persevere first. Focus on repetitive actions)

Make it enjoyable: The pleasure of doing something is instant gratification. Make sure the short-term rewards after completing the habit are aligned with the visionary direction of sticking to the habit.

How to be sure you are forming a new habit?

Habit tracking method, take a calendar to record your habit trajectory, provide you with evidence that you are maintaining the habit, and also give you instant gratification.

In the process of developing a habit, you can accidentally disrupt your rhythm. A very important rule is, never interrupt twice, when the rhythm is disrupted once, you have to be very alert and quickly get back into the habit. (Making a pact and knowing that other people are watching can also give you a strong motivation)

Master these methods and you have a whole set of tools and strategies we can use to develop better habits and a better version of ourselves.

Mrs Thatcher said: " Be careful of your thoughts, for they become words; Be careful of your words, for they become actions; Be careful of your actions, for they become habits; Be careful of your habits, for they become Character; be careful with your characters, for they will be destiny. ”

We must pay attention to the compounding power of habits, and read this book "Mastering Habits" to cultivate good habits and become a better version of ourselves.