"Atomic Habits" - a great book by James Clear

Let's make "Good Habits" Automatic

This week I was talking to a couple of class members about motivation. Chiefly, I have been discussing how to get motivated to do the recorded classes.  " Motivation", itself,  is a bit of a trap.  We do good work, cheerfully, when the motivation is high. Great.  However, when motivation is low ......... well, you know what happens.

So let's take motivation right out of the equation.

One way to avoid the "Motivation Ups and Downs" is to make our exercise an automatic routine.  This means the formation of a habit.  It relies on establishing a regular pattern of behaviour.

While you are at it, take memory out of the equation, too.

For our usual postural Habit of The Week, I rely on my memory when I wish to perform the habit, hopefully, 100 times a day. - so, little and often is an easy and safe way to make a small improvement.    The idea is that these are small,  and easy to do. Doing these tiny tweaks leads to muscular adaptation without the risk of injury.

However, my memory is unreliable, so I appreciate James Clear's hacks which take memory out of the equation.
Here are two ideas from James Clear.

1.  Habit Stacking

The habit stack means put two actions together... for the first action choose something you do every day, at a regular time is ideal.  Then simply pair that action with some behaviour that you want to do.
For example, when you put the kettle on in the morning practice balancing on one leg.  Personally, I sweep the kitchen while the kettle is boiling.

2.  Make good habits easy, make bad habits hard.

While habit stacking is about clever timetabling, This topic involves organizing your environment.  Here is an example to illustrate- If I set out my clothes and walking shoes in the evening, it is easy to go for a walk the next morning. I made it easy, a no-brainer. I have to ensure that there is no barrier to my getting out the door. "Where are my car keys?"

Alternatively, James Clear says he wants to drink less beer, he puts the cans in the back of the fridge instead of the fridge door.

The Recorded Classes

There is a library of recorded exercise classes. How can we take motivation and memory out of the picture. 

• Planning - the night before, schedule the class, like an appointment - choose the perfect time
• Remove the barriers - take the phone off the hook, get the drink bottle ready, clothes etc
• Go on autopilot - Don't think about it, just do it.
• Find the link the night before
• Clear the loungeroom, (or wherever) before you go to bed

I imagine we are all doing some form of these strategies right now.  I would love to hear your ideas.  You can comment or email. 

Thanks Katie B and Sue.

ReplyForward