If you're a fan of productivity and spent any time in the space, then you've certainly heard of this book.
This book is fantastic and has made it to my gift list this year for many.
I would recommend this book to anyone having trouble sticking to changes in routine and forming new habits. So here are the main take-aways for me from this book. But there’s so much more in this book that might resonate with you, so take a look:
It changed me because I now use different strategies to build my habits. For example, I put on my gym clothes right away in the morning, if at home, or after work. I also make sports, decorative arts and creativity part of my identify: I am an active person that loves decorative arts in interiors and fashion that appreciates the junction between scientific and creative process. I've summarized the main points to remind myself and thought them may benefit some of you out there.
Habits are like compound interest. Big changes come slowly from small acts over a long time. The goal is not to break the chain, because 1 or 2 missed times becomes a new habit and significantly changes the compound interest accumulation.
Redefine goals as your identify. Instead of saying I want to read more, excersice more, be better dressed. Remind yourself that I am a reader, I am a healthy, in-shape person or I am a fashionable person. By creating an identity around a habit, you change your self-image. The self-image that often is the obstacle or the friction to doing your habit—eg I’m not as sporty as my friend, I used to fit, now I’m not. Becoming the best version of yourself requires continually editing your beliefs. In reality, your current identity is formed by your habits. Why? You believe you are a certain way because you have proof. I am reliegious because I go to church every Sunday. I am committed to fitness because I excersice everyday even in the snow.
Focus on the system rather than a goal. If I want to lose weight, don’t focus on the number on the scale. That gets frustrating as we don’t see changes quickly. Instead. Focus, and more importantly, find ways to enjoy the system you put in place for losing weight—watching Netflix only when you on the stationary bike. Getting in the shower with Aesops shower gel after a workout. Why do this? Because, if you fall in love with the system and enjoy doing it, then you get immediate satisfaction from the system and delayed gratification from the habit changes in the long term. Not just delayed gratification from the habit. Another example, when studying for medical school exams, you have to study everyday to achieve long term benefits. I always used beautiful stationary supplies and later digital note taking to make the process/system enjoyable. So when I study, I get to use all my beautiful markers and supplies and it makes me happy immediately.
Immediate reinforcement is especially helpful for habits of avoidance (where you are try to avoid doing something—these are really difficult to stick to). Stop spending money is hard to do, because there is no pleasure in skipping a purchase or acocktail hour. Turn it on its head. Whenever you pass on a purchase, put the money in another account, or write down the total (if you don’t want to open another account). Then you can look forward to seeing that balance rising. You could then buy something with that money. But it is better to have a reward that reinforces your identity rather than conflicting with it. Instead of buying a bracelet with that money, use it to further your financial goals—invest it, save it to buy property etc. For exercise, instead of saying that I can eat this ice cream because I exercised today, say I will get a pedicure, massage or wash my hair with nice smelling shampoo. This reinforces your appearance, self care and body image identity.
Decrease the friction to achieving the habit and you will more likely do it. Put on your gym clothes right away when you work out, including your shoes and you are more likely to run. Have bowls of fruits and vegetables on the counter, not chips. Put the chips and popcorn in the garage, and you are less likely to reach for it. I need to go cold water swimming—but its better to be supervised, but I can’t always be organized to go with a friend…I’m still working on a solution for this one. Let me know if you have any solutions.
Aim for repetition not perfection. Do it everyday. Even when you don’t feel like doing it, just say that you will do it for three minutes. I do this for watercolour painting, running and cold lake swimming. Chances are that you will continue. Even if you stop, you have still made a step forward to accumulating your compound interest in your habit.
Piggyback on an existing habit. To make it easier to stick, put your vitamins by the coffee machine to take them everyday when you have your coffee. Floss your teeth every time you brush. Watch a youtube video from a finance expert you love to follow while you pay your bills
Changing a habit is not the cause of lack of motivation. It is a lack of clarity about your vision of yourself, with oftentimes, contradictory attitudes combined with a lack of a clearly defined system to follow through. I want to be healthy, but I really just want to sit on the couch under a blanket, eat popcorn and watch TV. Instead, by identifying yourself as a healthy person, you can still watch TV, but while exercising. Still sit on the couch under a blanket while reading a book or drawing, or still eat popcorn (just not after a big pasta meal, followed by an ice cream dessert). Sometimes, simple obstacles prevent major change. My computer is really slow and makes EVERYTHING go too slow. So I am less likely to sit down and do a blog post or pay my bills or organize my photos.
Some food for thought. Feel free to leave your comments.