Scientists have proven that you’ll make more progress toward your goal if you decide not just what you’ll do, but when you’ll be cued to do it, as well as where you’ll do it and how you’ll get there.Ī plan like “I’ll study Spanish for 30 minutes, five days a week” is OK. Now that you have established a specific goal, it’s time to think about what will cue you to follow through.
Having a bite-size objective makes it less daunting to get started and easier to see your progress. You’ll benefit from being more specific about what exactly you aim to do and how often.ĭon’t say “I’ll meditate regularly.” Say, “I’ll meditate for 15 minutes each day.” Goals like “meditate regularly” are too abstract, research has shown. The way you define the goal you hope to turn into a habit does matter.
#DAILY HABITS HOW TO#
Here are a few research-backed steps sourced from my book, “ How to Change,” that can set you on the path from where you are to where you want to be. Thankfully, science offers both guidance on how to begin and strategies to lighten your lift. Sounds great, right? The only catch is that building good habits takes effort and insight. Having established good habits, little to no willpower is required to choose wisely. That’s because autopilot takes over, eliminating temptation from the equation.
People with good habits rarely need to resist the temptation to laze on the couch, order greasy takeout, procrastinate on assignments, or watch one more viral video before dashing out the door. But science points to a different answer: What we mistake for willpower is often a hallmark of habit. Most of us assume those hyper-achievers who are always able to squeeze in their workout, eat healthy foods, ace their exams and pick their kids up on time must have superhuman self-control.
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