Many people don't understand the way behaviour change and changing habits actually work.
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They think that naming something as a new year's resolution is enough to change a habit. Sometimes, but rarely this is true.
There has been some interesting recent research on micro-habits.
Micro habits are actions that require minimal motivation or effort to complete. The idea is that, over time, a micro habit will build on itself and result in something significant.
Research by behavioural scientist BJ Fogg suggests that big long-term goals are not the best motivation as they are far too ambitious. He suggests starting with something small every day, such as stretching for 20 seconds. This is literally possible for anyone to do regardless of their access to time, money and other resources.
If you focus on repeating these small bite-sized habits daily, very soon you can increase them.
In other words, across time, you are simply turning up the dial of a habit.
Some examples of successful micro habits that could change your world include:
- Putting out your gym gear the night before
- Have a sip of water each time you sit down
- Do two sit-ups a day
- Reach out to people more
- Write one paragraph
- Check your bank account
- Happily do your home maintenance
- Live as your future self
- Be more responsive
- Be less reactive
- Choose who you spend your time with
- Take action when you want to do something
- Read more
- Scroll less
- Say no
- Share your Ideas
- Drink one glass more of water
- Cut out an unhealthy snack
Micro habit logic is:
First, it reminds you to take some kind of action. The cue or trigger.
Second, it makes something part of your routine. Every day you do it without having a conscious thought process about it.
Third, it is rewarding. You pay attention to the benefit you get out of this micro habit.
I encourage you to try it. All those new year's resolutions that have gone out the window already, break them down in doable bite-sized behaviours and make them a part of your daily routine.
Then watch the differences occur in your life.
Before you know it, through the implementation of micro goals, you will have achieved some of the major ones - a great relationship, a career that you love, being healthy and fit, feeling challenged at work.
It will not feel like effort. It will creep up on you. It is literally a function of doing the little things regularly and turning up the dial to become the version of yourself you want.
Pay attention, the little things rapidly add up to become big things.
Write out a list of micro habits that you want to bring into your world and watch yourself achieve the change you desire.
