Tenet Series: Good Habits
Good habits are the foundation of a successful and fulfilling life. Habits are behaviors that are repeated regularly and tend to occur subconsciously. By cultivating good habits, we can create positive changes in our lives and achieve our goals. In this blog post, we'll explore the benefits of good habits, the scientific evidence supporting them, and the best ways to establish and maintain good habits.
An easy example to start with is a morning routine. Keep things simple and start the day off on the right note. Rear Admiral McRaven used ‘making ones bed’ in the now infamous ‘Make the Bed’ speech to graduating students at the University of Texas. His beginning point in that speech was that no matter what happened during the day, at least you can come home to a made bed and feel good.
What does your morning routine look like? Are you able to start off the day on the right foot?
Benefits of Good Habits:
Improved Health: Good habits like regular exercise, healthy eating, and sufficient sleep can lead to improved physical health, reduced risk of chronic diseases, and a longer lifespan.
Increased Productivity: Good habits like setting goals, prioritizing tasks, and avoiding distractions can lead to increased productivity and efficiency in work and other activities.
Better Mental Health: Good habits like practicing mindfulness, expressing gratitude, and connecting with others can lead to improved emotional well-being, reduced stress and anxiety, and greater resilience.
Enhanced Relationships: Good habits like active listening, showing empathy, and practicing forgiveness can lead to stronger and more meaningful relationships with others.
Scientific Evidence: Research has shown that habits are powerful drivers of behavior. According to a study published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit, with significant variations based on the habit and the individual. We’ve all heard various numbers or repetitions, so I don’t want you to get caught up on this. Let’s keep it more simple and call it, “be consistent.” Because if we look at a blog post from famous author James Clear of Atomic Habits, he mentions 21 days! However, the same European study found that habit formation is facilitated by repetition, consistency, and cue association. Another study published in the Journal of Personality and Social Psychology found that habits can have a strong impact on behavior, even in the absence of conscious intention.
Establishing Good Habits:
Start Small: Focus on one habit at a time and break it down into smaller, manageable steps.
Set Goals: Establish specific, measurable, achievable, relevant, and time-bound (SMART) goals to help guide your habit formation.
Find a Cue: Associate your habit with a specific cue, such as a time of day or a specific location, to make it easier to remember and repeat.
Track Your Progress: Keep track of your habit formation progress to stay motivated and hold yourself accountable.
Celebrate Successes: Celebrate your successes along the way to maintain momentum and positive feelings.
Maintaining Good Habits:
Stay Accountable: Share your goals and progress with others to stay motivated and accountable.
Review and Revise: Regularly review your habits and adjust as necessary to stay aligned with your goals and priorities.
Practice Patience: Habits take time and effort to form, so be patient with yourself and stay committed to the process.
Avoid Temptation: Remove or avoid triggers and temptations that may derail your habit formation.
Cultivate Resilience: If you experience setbacks or slip-ups, use them as opportunities to learn and grow, and recommit to your habit formation process.
Good habits are the foundation of a successful and fulfilling life. By establishing and maintaining good habits, we can improve our health, increase productivity, enhance relationships, and boost our emotional well-being. Remember to start small, set goals, find a cue, track progress, celebrate successes, stay accountable, review and revise, practice patience, avoid temptation, and cultivate resilience to make good habits a sustainable and integral part of your life.
Want some help?
Check out Trybe Summits to see how this tenet fits within their model to become better humans with eustress. The natural good stress of forming a habit cultivates that discipline when the motivation is lacking!
