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Brain Circuits
How to ingrain a new habitĀ
In part one of this two-part series, we advised on sparking new habits. Here, in part two, we offer a checklist to help ingrain them.
As a companion to an article Jennifer Jordan and I wrote on the restorative power of small habits, below youāll find a checklist with six tips for ingraining new ones.
1. Place new habits before or after already established ones
Stacking your habits will make the new ones easier to remember and sustain.
E.g., āBefore I drive home, Iāll check my emails for the last time.ā
2. Set a reminder
Consider which reminders to set up and where: your phone, your computer, or via a visual cue.
E.g., āAt 4pm each weekday, a musical alarm will go off on my phone.ā
3. Celebrate right afterward
Be sure to mark your achievement, however briefly, in a way that suits you: what gets acknowledged gets repeated.
E.g., āAfter my mini-habit, I tell myself: āBravo, one step furtherā.ā
4. Plan a back-up for your busy daysĀ
Whatās likely to get in your way, and how can you prepare? Jot down some backup plans to put into action when necessary.
E.g.:
Derailer: trip overseas. Backup: go to the hotel gym.
Derailer: annual team meeting. Backup: stop checking emails 90 minutes before going to sleep.
Derailer: feeling I am too slow in making progress. Backup: share my steps forward with a friend for encouragement.
5. Activate your support network
List the tools and people who can help you stay on track.
E.g., āSeven-minute workout app, mindfulness practice, and the following friends for check-insā¦.ā
6. Choose dates to check your progress
Write down two dates (the second one as a backup) in your calendar to check for progress and make any necessary tweaks to what you have been doing. E.g., āOn the Xth day of Z month, after work, Iāll set 30 minutes aside to reflect on my progress.ā
How are you experiencing your new habit? Is it becoming as routine as brushing your teeth? Or is it still an act of willpower? Once you feel you have fully formed a new habit, you could get started on the next one for another energy boost.
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Further reading:Ā
Thinking Fast and Slow by Daniel KahnemanĀ
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