For many of us, the word "habits" conjures up images of strict routines, and no space for spontaneity . But this is not the only way to think about habits—not by a long shot. In fact, we can use habits to make ourselves happier and more productive in life. This article will show you how to form atomic habits that stick. We'll discuss what makes habits so powerful, why all successful people have them (even if they don't realise it), and how you can create your own for long-term success in anything.
What's a Habit?
What is a habit? Habits are defined as “a routine of behaviour or a tendency to act in a certain way…”.
Why is having good habits important? When you have good habits, you are more likely to succeed at the tasks that matter most to you. This can be anything from getting out of bed on time in the morning, not grabbing ice cream after dinner or flossing your teeth before going to sleep.
How do I form new habits? First, choose what it is that you would like to change about yourself or your life and make sure this goal resonates with who you want to become (i.e., what would make life easier for myself?). Next, break down this action into smaller steps so it's achievable over time instead of feeling overwhelming right away! Lastly: repeat!
Why Habits Matter
Habits are the invisible architecture of everyday life. They're what make us who we are, and they're a big part of why you do what you do.
If you've never really thought about it this way, that's okay: habits have been around forever and their role in our lives is so deeply ingrained that it takes some effort to consider them objectively. But when we take a step back and look at habit-based behaviour (instead of just habit-driven behaviour), we can see how powerful this kind of repetition can be. We can also see how powerful rewards—rewards like having an extra hour in bed or getting more done during work hours—can be for cementing good habits into place.
Atomic Habits (and How to Form Them)
I'm currently listening to Atomic habits by James Clear. And very much a "must read book"
So the first step to forming an atomic habit is identifying the smallest unit of that habit. For example, if you wanted to form the habit of keeping your desk clean and organised, your atomic habit would be clearing off your desk every time you use it.
Atomic habits are more effective than trying to change multiple habits at once because they're easier to focus on and easier to measure progress toward. And they can help you avoid common pitfalls like feeling burned out or running out of steam as you work toward a larger goal (which happens all too often when people try to make too many changes at once).
Strategies for creating habits that stick
Your brain’s default settings are to do the same thing over and over again. It takes a lot of effort to make lasting changes, so it’s crucial to create a system that makes your desired change easier than sticking with what you already know. Here are some tips:
Start small. Choose one habit at a time (for example, flossing or walking every day). Once you've got that down, add another one (like drinking more water or waking up earlier).
Make it easy. You're more likely to succeed if the new behaviour doesn't require too much extra work, like getting into bed without brushing your teeth but then having to get back up again after two minutes. Instead of trying for perfection righ
t away, just do what's realistic—and then gradually increase from there.
Make it part of a routine . Your brain likes routines because they provide structure and security; feeling out of control isn't fun! So if possible—and especially when starting out—make sure all the steps involved in creating your new habit happen at roughly the same time each day so that soon enough there won't even be an opportunity for thinking about whether or not something needs done; it will simply happen on autopilot as part of your daily routine
What is Cold Plunge
Cold plunging is exactly what it sounds like: taking a cold shower. You need to make sure you’re not going to get frostbite or hypothermia, but otherwise, this is pretty straightforward.
Cold showers have many benefits in addition to helping us stick with our habits: they boost immunity; improve circulation; reduce inflammation; stimulate weight loss because they increase metabolism; increase energy levels; help you sleep better (because your body will produce more melatonin); boost mood (because your brain releases endorphins); reduce anxiety and depression symptoms by releasing serotonin into the bloodstream—the list goes on!
Habits are the atomic unit of your behaviour. They’re how you live your life, and they determine what kind of person you are or want to become. But habits can be hard to create, because they require consistent effort over time—and that doesn’t always come naturally! So in this post, we covered strategies for creating better habits: starting with a small step that’s easy to take every day; setting a reminder system so you don’t forget your new routine; and making sure there’s plenty of room for flexibility when things don’t go according to plan. We also talked about Cold Plunge, a habit-formation method developed by habit guru Charles Duhigg, which involves taking cold showers regularly as part of an overall plan aimed at building new skills one small step at a time.
What is a habit that you would like to start incorporating into your life?