The Power Of Habit Over Your Life And What You Can Do About It

The Power of Habit

The little things we do without thinking, and how to change them for the better 

Every morning you get out of bed and probably go about a routine that you have set on automatic.

These little actions are done by rote and without any conscious thought - in other words, they've become habits.

Perhaps you get up, get dressed, lace your shoes and go for a run.

Maybe you grab your water and yoga mat and head off to your studio.

Did you brush your teeth or use mouthwash before you left the house?  How about your hair? Do you shower before you leave, or did you take a shower the night before?

If you did any one of these things and didn't think about it before hand, that's the power of habit.

Every time you catch yourself checking your Facebook or other social media without thinking about it first, that's the power our habits can take on us.

So, if our unconscious actions can dictate our behavior, what then, does it take to change our actions to take on the desired effect?

For example, imagine you have a new goal you want to accomplish.  With summer coming around soon, maybe it's to lose a couple of pounds or get in better cardiovascular shape to be more active this year.

Don't pretend that losing a couple of pounds to look and feel better outdoors isn't on your radar. Most of us have a social pull to fit in, to feel better, to look our best, and losing a couple of pounds can have a profound effect on our self-esteem.

Besides, I need the analogy for my argument.

So how do you create better habits in a safe, constructive way?

Understand the 3 Step Process of the Habit Loop to Build Better Habits

It takes decisive action with attention to the small details that will make lasting change.
In Charles Duhigg's seminal book on habits, he discusses how the power of habit dictates our actions and influences our outcomes. 

Citing research, Duhigg claims there is a process of three steps that form a loop in our behavior.

1) The first is the cue - what are the shortcuts you need to get more done, more easily?

2) The second is the trigger - what causes you to act?

3) The third is the reward - what do you get in return for the action?

This loop of cue, trigger, reward is the basis for building a habit.  And remember, a habit can be an automatic action that is good, or one that is not. 

Over time, this anticipation can develop into a craving for the reward and result in action that is beyond our conscious control.

Think about checking your email.

The cue is that when you open up your computer or smartphone, your inbox automatically updates all of your new emails. It may "ding" or pop-up a notification that you have a new email.

The trigger is the desire to know who emailed you, what about, and how important is it.

Finally then the reward is opening your email inbox and reading an email.

Research indicates that this process is one that tickles the same part of our brains like cocaine - it's exhilarating and releases significant amounts of dopamine, the chemical for pleasure in our brains, and it's why we get a slight thrill every time we open up our inboxes. We begin to anticipate the happiness that we get from the reward.  It's this phase that reinforces the habit loop (more on this phase below).

The anticipation of seeing a new email is a similar experience to expecting the rush from amphetamine. It also helps explain why social media platforms like Facebook are so popular and addicting.

So how do we change negative behaviors and create ones that we want?

Unlock Your Potential While Breaking Old Habits

Duhigg reports that habits are potentially 40% of all our daily actions, meaning that there are unconscious actions we do automatically almost half the time.

Because as we develop habits, our brain creates patterns that it relies on as a shortcut to save time and energy.  So, in effect, the old habits and patterns never disappear, which helps explain why it's so easy to slip back into the negative habits we were trying to change in the first place. 

How then do we rid ourselves of negative habits? The sad part is that we can't.  

So the trick then is to refocus the brain on what part of the habit loop needs to change and be modified.

In other words, you need to create a new habit loop, one that is built around the actions we want over those we don't. 

The primary factor, however, is in developing a craving for a new reward.  

The craving for a reward is what drives our actions, and if unsatiated, will continue to build on an unconscious action - how the scent of food can make you crave that item, even if you just ate. 

If you are trying to build an exercise habit, the key is to set a cue such as putting on your shoes first thing in the morning, and then after a run, have a reward set up.  

As you develop these conscious acts, by reinforcing the rewards, you begin to create the anticipation of reward.  

That anticipation creates a craving for the next reward, and once a craving is established, the roots of habit spread and become unconscious, leading to new habit formation.

So reward yourself to create a new habit. Eat that chocolate, drink that beer, sit on your duff and watch T.V.

If you really want to make a difference in your habits, it's that simple. But only if you operate within a habit loop.

Otherwise you're rewarding nonsense.

If you'd like to read Charles Duhigg's awesome book, click on the picture below.  I do get a small referral fee for each sale, just FYI.

7 Simple Ways To Maximize Your Productivity

The Seven Simple Tips That You Can Start To Use Right Now To Maximize Your Productivity 

1)  Distraction Free Zones 

Create a distraction "free" zone.  Find a space you can work, uninterrupted for a decent amount of time. Turn off your phone and email notifications, close all unnecessary windows, tabs and don't check Facebook and other social media.

If you're at home, turn off the TV.  Even though you like the "white noise" that the TV provides in the background, turn it off.  It serves as a distraction to your focus.

Let your coworkers, friends and family that there is a period of time that you need to work without disruption.

Then close the door to your office, find a quiet place to work.

2)   Separate Life From Work And Work From Life

Create a workspace separate from everything else.  This is especially important if you have to, or choose to, work from home.

It's like having a dog.

If all your dog ever does is runs around the house and yard, he's not getting the exercise needed.  But as soon as you set off and take him for a walk, to the park, or beach, and he sniffs around, he's going to be happier and more satisfied.

Why?

Because a change of venue sparks something in him, and it works the same for us.  Getting up and moving to a new workplace, some new site, makes a part of our brain activate in a way that's different.  It's the stimulus of a new environment that helps spark a drive and energy toward our production.

3)  Measure Once, Cut Twice 

Now that you have a work space and people understand the importance of your work, cut it down to size.  Take the large projects you have and break them down into smaller, more manageable pieces.

In carpentry, there's an adage to "measure twice, cut once." In this instance, you should invert those two concepts.  Measure once, see the size and scope of the project and cut it down to as small a portion as possible.  Another tip is to make a list of what you need to do, how many steps you predict it will take and set about one step at a time.

For example, let's say you're a weightlifter, and you want to try to lift 1 ton.  While that's humanly impossible, the idea is by breaking your target weight down into smaller amounts; it may take more repetitions to accomplish, but you'll be able to get to a ton in due time.

4) Time To Get To Work  

Dedicate your time.  

Commit to working in dedicated, highly focused periods of time.  This concept is called the Pomodoro Technique and is one that instructs us to work in small batches of time, with an immediate break from all related activities.

In other words, set limits on the length of time you plan on working and make sure you have very clear boundaries that include breaks in the intervals.

5) Fight The Battles To Win The War

In my recent past, I spent a long time coaching sports.  Team sports, individual sports and focused on individual development within the concept of teamwork and cohesion - one of the tenants was to make your teammates better, and one of the tools of the trade I used was to curate ideas.  In other words, I'd take what I observed, heard, saw, and researched to funnel that information down to a granular level in order to help solve whatever issue was on the team, or individual's, way.

How this applies to you, is that you should think about your work as little minor tasks to accomplish and that over time these micro-accomplishments will add up to something greater. Indeed, the sum is greater than the parts - but focus on the parts that matter.

Now, here's a horrid analogy that summarizes these concepts.  I hate the conflation of sports and war, but they are prevalent in society so here goes - Think about your tasks as minor battles in a larger war.

By focusing all your energy and troops on the small battles one at a time, you have a better chance of winning the war as it were.

6) Just Say No! 

Learn to say NO.

There's always more to get done and more than you can ever hope to accomplish.  So learn to say no.

Obviously we all have a finite amount of time in a day and a finite quantity of energy to get the tasks accomplished.

It may take awhile for clients, family and friends to learn, but eventually, they'll learn that by you saying no to their every demand and whim, you'll be happier and more productive over the long-term.

It's not easy to do but critical for success.

Be willing to say no will free you up with extra time and energy to focus on the tasks most critical and important to you.

7) Yield When You Come To A Stop Sign

As we discussed earlier, learn to set limits.  

It's a tactic that will help you break down your tasks into simpler, manageable ways.

Your tasks are the vehicle, the engine of your success.

But like an engine, it requires maintenance, upkeep and can't be run forever without breaking down.

Don't just work for the sake of work.  Make it a priority to stop when you should and rest when it's time.

Most importantly - DO NOT VEER OFF YOUR PATH - No U-Turns.

Taking decisive action in granular ways will lead you toward the goals you want.

Life's funny, we don't get to choose our birth, few decide their demise, but to quote Pearl Jam, 

"I know that I'm born and I know that I'll die, 

  the in-between is mine" 

Take advantage of the opportunity we have. We don't get to decide the boundaries of our lives too often, so make the most of what you know that you have. It's easy to want to do something, or want to be somewhere, but what's holding you back?

Regardless of your goals, these 7 tips you can use right now will maximize your productivity for all the time you have left.

6 Hacks To Improve Your Productivity That You Can Start Right Now

6 Simple Ways To Get More Done In Less Time

There always seems to be more tasks and demands than we have time for. So how do you get everything you need to be done completed?

Understand that there are 24 hours in a day.  How you prioritize how you use those hours can dictate your productivity and output.  So how do we improve our productivity and decrease the amount of time we need to do the task?

Specifically to writing, there are 6 tips that will help you become more efficient, getting more writing and in less time.

The 6 Tips To Writing More, Faster

1. Set a Deadline:  Nobody likes deadlines, but the make us get to work.  Think about school.  You had a paper to write for a month, but you waited until the night before.  Your procrastination game was strong. And it probably still is, so setting a deadline is critical to actually getting your work done.

2. Outline: Having an idea and the flow of how you plan to explain your thoughts is crucial.  It will help keep you on track, and will give you ways out of stumbling down the wrong avenues.

Know the Who, What, Why and How for your reader and most important, know your subject.

3. Write In The Flow: Think stream of consciousness here.  You decided on an outline, but get lost in the process.  A meandering brook will run to the sea eventually.  The trick is using your outline to guide your writing more efficiently, but you still should get lost and wander when you have the room.
It makes your writing more interesting and with a momentum than just sticking to your script. It makes your writing more human and natural sounding to the ear.

4. Edit:  This is the most time demanding of all.  As the carpentry maxim says: "Measure twice, cut once," editing is more of a 1 to 2 ratio.  In other words, write with the flow, but spend at least twice the amount of time in the editing phase.

Good writing is the process of great editing.  Great writing is learning from amazing editing.

5. Set a Timer:

Other wise known as the Pomodoro Method, what you need to do is set a timer for a limited amount of time, say 20 minutes, to write in a highly intense segment. Once the timer is over, take a short break of 5 minutes (80% work, 20% recovery). But the break needs to be adhered to for your next segment to be as functional!  

By focusing ton he processes discussed above, you'll find you'll be able to write better prose and at a faster pace.

It takes dedicated practice over sustained time to make a new habit, and learning to write faster is no different than any other skill acquisition.

Foundations Of A Great Blog Post

How To Cure A Writing Hangover

In this post, we'll discuss how writing without a plan can be a lot like a long night out drinking. And we'll examine the benefits of building a solid foundation for your blog article by identifying the WHO, WHAT, WHY, and HOW to prevent the hangovers.

At the beginning of March, I set out to post a new blog post every day until the end of the month.  That would equal 31 posts for the month.  3-1 posts.  That's a lot of original content to come up, write about, set images to and promote.

And as I got into the project, I found it harder and harder to meet my deadlines.

It was thrilling to attempt that much content - I even planned (and had) extra posts written, just sitting around as drafts as just-in-case scenarios that may have come up.

And I still failed. 

Still, when thinking about it, I wrote a ton of words, but the failure to miss a publishing day felt much like a hangover.

I wrote about how to set and achieve goals, time management tips and how to improve your productivity by defining your passion, commitment and establishing discipline.

There were posts about how planning is a central cinderblock to success.

Again, I still failed.

It was an ambitious goal of mine, especially knowing my personal weakness. It was a fun ride while it lasted, a little too fun.  And by failing - even by a couple of minutes as I did on Saturday (posting at 12:03 am Sunday) - I didn't write yesterday because of a writing "hangover."

Confidence Is Experiential: How Doing Builds Our Ability To Do It Again

When this project started, I wasn't sure I would be able to pull it off.  So I announced the plan publicly even though research suggests that by announcing my goals, I had less of a chance to pull it off.

But there were a number of things I learned along the way that will help me continue the challenge, or in my next one.

For example, in trying to be something, I'm not - a more prolific writer - I learned the power of planning, outlining, and still fell short.

Yup, I'm a slow writer - slow in the sense that I like to churn ideas around in my head for a while, making it condense and solidify for great effect and flavor - it's a lot like making ice cream.  If you go to fast, the ice cream doesn't freeze, too slow and the ice cream becomes too frozen, like ICED cream.

For me, my style is that I like to gestate an idea for days before committing it to paper.  Thinking about the factors that will allow the story to have a solid foundation, timeline, and a complete arc to the concept takes me a while.  Like a great pot roast is best at low temperatures and over time, my writing is like slow cooking.

Think about the foundations of your posts as needing to include:

Foundations of A Great Blog Post:

• WHO: Who is going to read this post?

• WHAT: What is the idea you're trying to convey? 

• WHY: Why should they care about your post?

• HOW: How is the post going to help your reader?

Once these foundations are established, you can then go about shaping your article.

Thinking about your reader and what idea you have to share with them, as well as why they should care and how the idea/topic/concept will help them, will go a long way to helping you, the writer, stay on task and create something worthwhile.

Finally, it's awesome you want to share with the world.

Trying to make sense of those people and events around us, about our existence and what it means, are the motivations behind many artists and why they get into the arts in general.

But understand, the reader can be selfish.  So tell them what they can benefit from and why they should care. It's by showing them your work, your process and that you're interested in helping them that will make the biggest difference in your writing.

Remember, enjoy yourself, but don't overindulge.  It's not about you. If you make it about yourself, you may end up with a hangover of sorts.

#showyourwork

Find The Solutions In Your Failure

Failure

We've all dealt with failure of some sort in our lives.

Defined simply as:

"lack of success."

Failure is simply anything other than a desired or expected outcome.

Perhaps you played a sport and lost a game that you coulda, shoulda, woulda won.

You tried out for a play but couldn't remember the lines.

In high school, you sat in class dreaming of asking Sam to a dance.  One day you finally get up the courage to ask.  So you approach with caution in the hall way, approach them at the locker and ask.  They laugh in your face.

Or you set out to accomplish a goal of publishing 31 posts in 31 days, only to fall short of the deadline one Saturday night by 3 minutes.  That means I didn't complete the task I wanted to achieve.

At the family birthday party you show up late and no matter how you slice the cake, there's not enough to go around.  So you don't get a piece.

Failure is only the end if we don't take what we learn and apply it to a new avenue, a new endeavor, a reset of the same goal.

Failure then, is when you quit.

The trick is to continue to find solutions where none appear to exist.

When discussing his problem with the electric lighbulb Thomas Edison is quoted as saying;

"I have not failed. I've just found 10,000 ways that don't work."