How to Create Habits for the New Year

How to Create Habits for the New Year

I started this series talking about setting goals, last week I talked about meeting goals, this week I’m digging a little deeper and talking about habits. Habits are the unconscious or semi-conscious behaviors that we routinely carry out each day, like reaching for our phones first thing in the morning or getting a candy bar from the work vending machine every afternoon. It’s something automatic, programmed, we’re barely aware we’re doing it.

Some habits are good, some habits are bad, some are neutral. Everyone has them, and they can be hard to control or change or even understand. But setting the right habits can have major impact on your productivity.

Why are habits important?

Habits are the small little things you do everyday that build to large goals. Running every morning will eventually let you compete in a marathon. Writing for an hour every day will eventually lead to a 200,000-page manuscript, but more than that, habits are nearly automatic.

As a society we mythologize willpower, but in truth we’re creatures of habits, reaction and emotions. We can’t will ourselves to achieve our goals, the best thing we can do is manage ourselves. Anyone who has tried to lose weight knows exactly what I’m talking about. Intellectually you understand that you have to stop eating junk food. But if you keep those Oreos in your house and try to will yourself not eat them, guess what, eventually you’re going to eat some Oreos.

The Habit Loop

To set good habits we have to first understand them. Habits are made of three components that act together to form a ‘habit loop’. These are ‘the trigger’, ‘the action’ and ‘the reward’. First, we see or experience something that causes us to do an action, and then we are rewarded for that action. The most famous example of this Pavlov’s dog. The dog heard the bell: ‘the trigger’, it started to salivate: ‘the action’, and then received a treat: ‘the reward’.

If you want to set up a habit you need to think of these three components. The trigger doesn’t need to be a literal alarm, it can be a time or a location. I used to write at the same coffee shop every day before work; being in the coffee shop acted as a trigger to start writing. The reward was I could get a cup of coffee on my way out.

The reward too doesn’t need to be a physical treat though. It can be something you were going to do anyway, or even just a dopamine hit. Going to the gym to lift weights always makes me feel better after I’ve done it, it’s a purely chemical thing. Likewise, to prevent me from laying in bed and playing with my phone, I put it in the other room to charge and only let myself look at it after I get dressed. My reward for that action is I get to check my phone.

Bad Habits

The habit loop is something that happens to all of us constantly, and you probably have habits right now you would like to break. The only successful way to get rid of a bad habit is to replace it with a good one. Dismantle the habit. You probably already know the action, figure out the ‘trigger’ and ‘reward’ and replace them.

Now this is admittedly, easier said then done. Almost anything can be trigger and it’s hard to figure it out exactly. Rewards too can be something different than you initially expected. I used to get up and get a candy bar every afternoon at work. I thought that the reward was the sugar from the candy bar. But when I went to break the habit, I realized that while I was eating the candy bar I wasn’t working. I tried replacing the candy bar with a walk instead, and it worked. I realized that the reward I was seeking was really just a break from my desk.

If you have a habit you’re trying to break write down what you did right before the action and what you did right after. Experiment, change your environment, pay attention to the time of day, your physical state, are you tired or hungry? What’s the consistent thing that seems to trigger you?

The Willpower Myth

Willpower is not a limitless resource. Everyone, even the most successful people, only have so much of it. Try to focus on managing yourself, you’re not a create of pure logic, you’re going to mess up or have a bad day or just feel too exhausted after work to do something. That’s okay, give yourself that break, figure out a way to decrease those barriers.

If you want to do more of something make it easier for yourself to do it. Pack gym clothes the night before, to get yourself out on a run. If you want to not do something make it harder for yourself to do it. Don’t carry cash to work so you can’t use the vending machine. You’re still going to mess up, but the harder you make the task the more willpower it takes, it’ll be easier to say ‘no’ if it takes too much.

Habits, focus, goals, these things aren’t easy. They take work. I hope these blog post helped you get started. If you’re looking for more information on habits check out The Power of Habit by Charles Duhigg. I also can’t recommend this article on self-control enough.

After you do some reading go out there and create some habits! (like following this blog)