It’s critical to set down not just your objectives, but also when, where, and how you plan to achieve them.
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(CNN)Most of us think that hyper-achievers who always manage to get in a workout, eat nutritious foods, ace their tests, and pick up their kids on time have superhuman self-control. Science, on the other hand, suggests that what we perceive for willpower is often a sign of habit.
People who have good habits seldom have to fight the urge to sleep in, eat greasy takeout, procrastinate on schoolwork, or watch one more viral video before rushing out the door. Because autopilot takes control, temptation is removed from the equation. It takes little to no willpower to make intelligent decisions once you’ve developed excellent habits.
Isn’t it fantastic? The only catch is that it takes time and effort to develop excellent habits. Thankfully, science can help you get started as well as provide you tips on how to lessen your lift. Here are a few research-backed methods from my book “How to Change” to help you get from where you are to where you want to be.
- Make a particular objective for yourself
It matters how you describe the aim you want to transform into a habit. According to studies, goals like “meditate daily” are too vague. You’ll gain by being more clear about what you want to do and how often you want to achieve it.
“I’ll meditate on a regular basis,” don’t say. “Every day, I’ll meditate for 15 minutes,” you could say.
Having a little goal to work toward makes it simpler to get started and track your progress.
- Make a thorough, cue-based strategy
Now that you’ve set a clear goal for yourself, consider what will motivate you to achieve it. Scientists have proved that deciding not just what you’ll do, but when you’ll be cued to do it, as well as where you’ll do it and how you’ll get there, can help you make greater progress toward your objective.
It’s fine to make a plan like “I’ll study Spanish for 30 minutes five days a week.” A precise, cue-based strategy, such as “Every weekday after my final meeting, I’ll spend 30 minutes learning Spanish in my office,” is far more likely to become a habit.
- Make it enjoyable to repeat
When we begin out to form a new habit, we often overestimate our willpower and choose the least inefficient approach to our final objective. If you want to get in shape by exercising consistently, you’ll probably opt for a routine that produces immediate effects, such as pounding the pavement on a treadmill. However, studies suggest that if you focus on finding ways to make goal-setting enjoyable, you’ll stick with it longer and achieve more.
- Encourage adaptability
Many of us settle into very consistent patterns by the time we put a habit on autopilot, tending to exercise, study, or take our medication at the same time and in the same spot. My study reveals that, contrary to common belief, it’s crucial to intentionally introduce some unpredictability into your routine when you’re in the early stages of habit formation.
If you’re attempting to develop a mindfulness practise, you’ll still want to have a backup plan in place, such as an 8 a.m. meditation session. However, you should also try different methods of completing the task. Include a midday meditation and maybe a 5 p.m. meditation as well.
Habit formation requires repeated repetition of a behaviour, and if your routine becomes too fragile, you’ll be less likely to follow through. A flexible habit allows you to continue doing what you need to do even when life throws a wrench in your plans, such as a traffic delay on the way to drop the kids off at school that prevents you from doing your morning meditation.
Giving oneself “emergency reserves” is one technique to be adaptable that has shown to be effective. Emergency reserves are a set of get-out-of-jail-free cards for days when you can’t get in your 10 minutes of meditation, regular jog, or Spanish practise.
According to studies, setting a difficult goal for oneself, such as meditating every day, is more motivating than setting a simple one.
However, failing to achieve several sub-goals might be depressing. Having a couple of emergency reserves every week allows you to skip a day if a true emergency happens without becoming disheartened and quitting your goal totally.
- Seek for the correct type of social assistance
This is a simple step that is often missed. Seek seek social assistance. Having cheerleaders and individuals to keep you responsible aren’t the only benefits of having social support, so I’d recommend telling your friends and family about your ambitions.
Evidence reveals that the behaviour of those around us have a big impact on us. Do you want to start running on a regular basis? You’re probably better off joining a well-established running group than enlisting the help of a few buddies who haven’t yet developed a jogging habit. The members of the running club have already established the behaviours you desire. You may learn what works from them and create pals who will make you feel like a slacker if you do nothing.
Good habits are contagious, so surround yourself with individuals who are a step ahead of you on the learning curve. It’s vital not to go overboard; I’ve noticed that training alongside marathoners when you’re only aiming for a 5K might be demoralising.
However, research conducted by me and others has shown that finding individuals to associate with and copying those who have previously achieved what you aspire to do may make a significant difference. As an extra plus, pursuing your objectives alongside people you enjoy makes it even more enjoyable!
Katy Milkman, the James G. Dinan Professor at the University of Pennsylvania’s Wharton School, is the author of “How to Change: The Science of Getting from Where You Are to Where You Want to Be,” the co-founder of the Behavior Change for Good Initiative, and the host of Charles Schwab’s “Choiceology” podcast.
