https://lifehacker.com/the-scientific-argument-for-mastering-one-thing-at-a-ti-1783872506
Focus on One Habit at a Time for Lasting Change
The central argument of the article is that the most effective way to achieve significant, long-term self-improvement is to focus on mastering one single habit at a time. While it's tempting to try and overhaul your entire life at once, research shows that this approach is counterproductive. People who try to accomplish multiple goals simultaneously are less committed and less likely to succeed than those who focus on a single objective.
The Power of "Implementation Intentions"
A key learning point is the concept of "implementation intentions." This is a psychological principle stating that you are two to three times more likely to stick with a habit if you make a specific plan for when, where, and how you will perform the behavior. However, the crucial finding is that this powerful technique only works when you apply it to one goal at a time. Trying to create implementation intentions for multiple new habits at once negates the effect.
- Action Point: Don't just decide you want to start a new habit. Create a concrete plan. For example, instead of "I will exercise more," your plan should be "I will go for a 30-minute run in my neighborhood at 7:00 AM on Monday, Wednesday, and Friday."
Achieve "Automaticity" Through Repetition
The article introduces the scientific concept of "automaticity," which is the ability to perform a behavior without conscious thought. When a new habit is formed, it requires a lot of conscious effort. Through repetition, the behavior becomes easier until it's an automatic, mindless routine. This process of making a habit automatic frees up mental energy to tackle the next goal.
- Action Point: Be patient and consistent. It takes time for a new habit to become automatic (the article cites an average of 66 days, but this varies widely). The goal is to practice the single habit you've chosen with enough repetition that it no longer requires significant willpower to perform.
The Counterintuitive Path to Big Change
The ultimate takeaway is a paradox: the best way to change your entire life is by not changing your entire life all at once. The most effective strategy is to pick one specific habit, focus on it until it becomes an ingrained part of your routine, and only then move on to the next one. This sequential approach to mastery leads to more sustainable and comprehensive change in the long run.
- Action Point: Select one, and only one, new habit to focus on right now. Pour your energy into making that single habit consistent. Once it feels automatic, you can then "stack" the next habit on top of it, repeating the process.