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“The beginning of a habit is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably in thought and act.”
-- Orison Swett Marden
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Last week I gave three tips for developing new habits:
1) Be Patient
2) Start small
3) Be Concrete
Today I continue with four more strategies for implementing new behavioral patterns:
4) Write it down – Record your goal and post reminders in places you will see on a daily basis. Often we make vague promises to ourselves and then forget them in the hectic chaos of daily life. There are many good places to place a reminder: a post-it note on your computer monitor; an index card on the cover of your day planner; a note taped to your coffee maker; a message on your bathroom mirror.
5) Prepare in Advance – Make it easier to begin your new behavior by having all the required materials ready. If you’ve decided to read 2 journal articles each week, then be sure to print them out by Monday morning. If you’ve decided to take a 20-minute run every morning, be sure to have your running clothes and shoes laid out every evening. If you have decided to work on your writing project the first hour you arrive at your office, then the afternoon before, clear your desk of distracting papers, get out any reference materials or articles you will need and look at your outline to see what section you will begin writing.
6) Reward yourself – Giving yourself a token reward each time you perform the new behavior will help link it in your mind with positive feelings. In general, research shows that rewards work better than punishments and will be most effective if they occur as soon as possible after each occurrence of the desired action. For example, after reading a journal article, take a 10-minute stroll outside. After writing for a half hour, buy a decaf latte and read the newspaper. After filing papers, read a few of your favorite blogs.
7) Link Habits - An effective way to establish a new habit is to pair it with an established habit. This is called the Premack Principle after the Behavioral psychologist David Premack. More specifically, the axiom is that a commonly occurring action can be used effectively to reinforce a less commonly occurring behavior. For example, if you are trying to remember to take your vitamins, it is helpful to place the bottle next to your toothpaste and take the pill each time you brush your teeth in the morning. You never forget to brush your teeth, right? For many academics, email is a good behavior to use in the service of creating a new habit. If you are trying to write for a half-hour each morning, be sure to check your email after rather than before the writing session.
8) Seek Support – Creating a system for social support is one of the best ways to establish a new habit. Working with a friend can increase your sense of accountability and help you stay on track. Send your writing chart to your friend at the end of each workweek. Briefly discuss the article you’ve read with a colleague. Celebrate your clean office and newly implemented filing system by inviting your friend to lunch.
9) Go Public - One way to increase your sense of accountability is to tell other people about your efforts. In addition to your “habit partner,” announce to others that you are establishing new patterns.
Why don’t you Go Public right now by announcing your new goal?
Good luck establishing your new habit.
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