Implementing Habits: Strategies for Meaningful Transformation
The blog Habits: Scientific concepts behind meaningful transformation (read this blog first) described the theory behind habits and why we do what we do. While understanding the underlying theory is important, we need strategies to engineer and implement useful habits successfully. Implementing habits will eventually lead to meaningful and lasting transformation.
This is where the rubber hits the road – otherwise we are where we were before: we know what we need to do (exercise, eat healthy) but do precisely the opposite (slump on the couch watching TV munching chips and slurping soda).
Luckily, these two sites offer a multitude of strategies and thoughts on how to pick the ones that work for you:
Strategies for Implementing Habits in Atomic Habits
James Clear’s book, Atomic Habits, again offers multiple strategies for implementing habits. Med School Insiders’ Youtube video offers an excellent short summary:
The strategies I found most effective were:
- Habit stacking: Doing the desired habit (e.g., 5-minute meditation) immediately before or after something that I routinely do (e.g., have my first cup of coffee). The template for this is: “Before/After [CURRENT HABIT], I will [NEW HABIT]“
- Temptation Bundling: Doing the desired habit (e.g., 20-minute treadmill exercise) with something that I love doing (e.g., watching my favorite TV show). The template for this is: “Whenever [CURRENT HABIT], I will [NEW HABIT]”
- Time/Location Cues: Setting an alarm (e.g., 3 pm) that is the cue to executing the new habit (eat my fruit snack).
Customizing Implementation Strategies that Work for You
Doug Moore and Spencer Greenberg’s article We studied the best way to actually make a new habit stick describes why it is important to select and customize the strategies that work for you. Their research shows that you improve your chances of success significantly with Habit Reflection.
