As we approach the new year, we often consider those perennial New Year resolutions that require the breaking of poor habits and/or creating new ones. This often presents some of the greatest challenges in life.
We all experience the pain involved in breaking bad habits, whether it’s dieting, quitting smoking/vaping, nail-biting, or the plethora of other bad habits, from chewing tobacco to swearing too often. Creating new habits can be just as difficult and time-consuming. A marathon runner started with a slow jog.
It is surprisingly difficult to create new habits, even though they will very likely help you live and perform more optimally. We are all quick to judge other’s poor habitual behavior or fail to understand why some continue down that same path. Regardless of your role, here are some tips that may help you create new habits that serve you better – hopefully, both personally and professionally.
First, make the proverbial list of what you think will benefit you most, and understand that it does take a minimum of 21 days to create a new habit. However, it could take 3 times as long.
Perhaps you want to be better at time management, or you desire to improve your use of some software or CRM or take better notes, etc. Whatever you decide needs change, remember to give yourself time and start small. It’s virtually impossible to take on too much at once. So, focus on one at a time. Pick one habit and start small.
Manage the change by breaking the habit into small steps. Instead of committing an hour every morning, start with just 15 minutes. It’s no different than trying to hit the treadmill for an hour a day when starting with 15-20 minutes will prevent you from becoming overwhelmed.
Actions only become habitual through repetition. Consistency helps reinforce any behavior, even when your motivation may be low. Committing to your plan will get you through the most difficult part. Make your new habit part of your daily routine at a specific time. This helps make it a regular part of your life.
Pair the action with existing habits that serve as triggers. Linking a new habit to an activity you already do creates a positive connection in your mind. For example, if you want to begin using your planner first thing every morning, it would be an easier habit to create by doing it right after your first morning coffee.
Place reminders and/or visual/audio cues where you’ll see and hear them. These days, we have so many apps that remind us about events and chores via a ding, ring, chime, or beep that prompt us to follow through. Do the same for your new habit. Remember learning about Pavlov’s dogs in school and how Pavlov rang a bell whenever the dogs were fed? Eventually, that sound caused them to salivate before ever getting the food. Try the same idea with your new habit.
Just as we use exercise trackers like Fitbit and Apple Watch, keep track of your new habits via a calendar or an app that will help with your consistency. Seeing progress is a terrific motivator and helps with personal accountability.
Remember to reward yourself for sticking with the habit for a certain period (like a week or a month), even if the rewards are small. Don’t “reward” yourself by not doing the action. Building a habit takes time, so be patient. Trust the numbers… It really DOES take anywhere from 21 to 66 days to establish any new behavior.
The time frame depends on the individual and how complicated the habit is, so be forgiving. Avoid being too hard on yourself. Don’t give up on the habit if you slip up and forget. Get back up and move forward.
It’s often a challenge to make a new behavior fun, but if you enjoy the process, you’re more likely to succeed. For example, we all know that listening to the radio makes exercising a lot easier. Find something you love and enjoy doing along with your new action, and keep thinking about the positive results you expect once your new activity becomes a habit.
Finally, share your efforts with family, friends, and coworkers who will be supportive and hold you accountable. Finding others who share your goals can also help you succeed.
Very often, the new behavior you desire is difficult. Remember, it can be extremely arduous and time-consuming to create a new habit.
My stepson has completed some IRONMAN competitions. If you aren’t familiar with them, they consist of a long-distance triathlon race that includes a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile run. The race is considered one of the most difficult one-day sporting events in the world. He started his journey with a short run and a 2-mile bike ride.
Take your time, start slowly, and be consistent!
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Bob Lawrence serves as a Market Manager for Seven Mountains Media, overseeing the company’s Parkersburg, WV/Marietta, OH cluster. He has held virtually every position in the business over his 40+ year career, from being on-air in Philadelphia, San Diego, and San Francisco as well as programming legendary stations including KHTR St. Louis, KITS Hot Hits and KIOI (K101) San Francisco.
Bob also honed his research skills over ten years as Senior VP of Operations at Broadcast Architecture, eventually launching his own research company and serving as President/CEO of Pinnacle Media Worldwide for 15 years. Bob spent five years as VP of Programming for Saga Communications before joining New South Radio in Jackson, Mississippi as GM/Market Manager. Prior to joining Seven Mountains Media, Bob served as General Manager for the Radio Advertising Bureau, overseeing its “National Radio Talent System”.
