http://vitals.lifehacker.com/how-i-built-better-habits-with-calendar-appointments-1721459016
Key Learning Points:
- Building habits takes a lot of time: The article debunks the myth that habits are formed in 21 days, citing a study that suggests it can take anywhere from 18 to 254 days. This emphasizes the need for patience and consistent effort over a long period.
- Remembering to do the habit is a major challenge: Often, the difficulty in forming a new habit lies in simply remembering to perform the action consistently.
- Ignoring alerts is a sign of a problem: If you find yourself consistently dismissing calendar alerts for your new habit, it's a signal that your approach needs adjustment. This could be due to the task being too complex, the timing being wrong, or the alert itself being ineffective.
- Small successes build momentum: Focusing on small, repeatable steps helps to build foundational skills and makes the habit less daunting, leading to greater success in the long run.
Action Points:
- Use calendar appointments for habit reminders: Schedule your habits in your calendar, just like you would any other important task, and use the alert feature to remind yourself.
- Break down the habit: Define the smallest, most repeatable step of the habit and schedule that in your calendar. For example, instead of "eat healthier," schedule "prepare overnight oats."
- Determine a realistic time and frequency: Choose a time and frequency for your habit that you can realistically stick with in the long term. Start with a low bar and increase it over time.
- Create effective alert messages: Use commands or questions in your calendar alerts to be more direct and prompt action, for example, "Have you worked out today?"
- Troubleshoot ignored alerts: If you're ignoring your alerts, consider breaking down the task further, trying a different time slot, or changing the alert sound.
- Hold yourself accountable: Share your goals with someone, or use a rating system to track your weekly progress.
- Focus on one habit at a time: Avoid overwhelming yourself by trying to build multiple new habits at once.
- Ensure your life circumstances support your new habit: If you're under a lot of stress or have a demanding schedule, it may be difficult to form a new habit. Try to create an environment that is conducive to your goals.
- Have patience and be consistent: Don't get discouraged by occasional slip-ups. Consistent effort over a long period is what ultimately leads to success.