So you want to form a new habit? Anchoring the behavior into an existing routine is one tip from behavior scientist BJ Fogg. For example: Want to read more? After you sit down on the bus, take out your book and read one paragraph. (nprlifekit)
NPR's podcast with tools to help you get it together. Listen to the podcast episode at the top of the page, or find it"It's easier to create habits and change than most people think, and it's faster than most people think," Fogg says."It can even be fun, if you do it in the right way."This interview has been edited for length and clarity.As simple and tiny as possible. So in the Tiny Habits method, you have these three hacks coming together.
Then you find where it fits naturally in your existing routine. Ask yourself, what does this habit come after? For example, reading might come after you sit down on the subway. That might be the perfect time for you to open a book and read a paragraph. Now, you can read more if you want. That's fine. But the habit is just tiny — you only do a paragraph if that's all you want to do.
And you can see that all around you. You can just go to the airport and watch. You've got an escalator; you've got stairs. Who's taking the stairs? The people in a rush. They're running to catch their plane, so that's why they're taking the stairs.The less motivation an action takes, the easier it will be to carry out that action.
So you find where [this habit] fits in your life. And then to wire in the habit, you fire off a positive emotion. InFor a lot of people, doing a fist pump and saying,"Awesome!" works. For other people, in their heads they might think of a happy song. I know that sounds corny.Well, what do you do to celebrate?
One of the ways to help those folks understand is to tell them: Take two minutes to list all the ways that you criticize yourself when you do a bad job. Now take two minutes and list all the ways you tell yourself you did a good job. And what typically happens is the self-criticism list is long and rich, and the celebration list is very, very short.
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