Atomic Habits: 4 Strategy and Tactics to stuck to a Habit

4 STRATEGY AND TACTICS TO STUCK TO A HABIT

Make Good Habits and destroy bad ones

To run a really good business, you need 2 things
1. Strategy
2. Tactics
Strategy being foundational, sort of bird’s eye view, huge idea that really make the foundation, everything you’re trying to do.
And Tactics being the more in the trenches plants that allow you to carry out the strategy on a day to day basis.

While running a business and making a habit aren’t completely identical. But they have something in common, you need both strategies and tactics.

So let’s just jump on the both key components from Atomic Habits, to build a last long habit. 

[I have read a lots of self development books, and when it comes to building habits, I think Atomic Habits is the best]

4 Stages Of Habits Making And How To Use Them Strategically

Habits are energy savers they can save your energy. You can walk easily because it’s your old habit or driving a car. Habit can also help you to procrastinate less by doing the work in autopilot.

But habits can be good and bad both. So here we have some tips to make good habits

Habits loop

Habit Making have four parts:

  1. The Cue
  2. The Craving
  3. Response
  4. Reward

Let’s understand all these parts from a short story:

The Cue: Your room is dark and you can’t see anything.

The Craving: You want light to see because maybe you can hit the wall.

The Response: You switch-on the light.

The Reward: The room is no longer dark anymore. And it’s safe to jump around(not too safe to jump, so kindly walk).

How can you use this to make new habits

Let’s see, how we can make new and effective habit:

The Cue: This is the trigger. It can be something simple like your task in your to-do list and a specific time to do the task. 

The Craving: It’s your why, why you want to do the task? maybe it is what your life depends upon.Even if you don’t have a reason, find a small one.It can double the chance of doing a task.

The Response: It’s you doing the task. Here you can use the ‘2 minute Rule’.

The Reward: It’s the outcome you get by doing a task.If the task don’t have any short term benefit, then you can surf on the internet for 10 mins as a reward.

So, we have discussed how we can make habits and this also can used to eliminate bad once. Habit can be used as a powerful tool against procrastination.

Because you already tell you brain that it’s good for you and it have some rewards. So your brain help you to do the task and not to procrastinate.

Friends don’t worry if you struggle with it. I also personally struggle a lot with habits. At the same time I also realize it’s power. That’s why if you are serious about habits, please check out,

4 Tactics to stick to your habits

So we have discussed about the 4 stages of habit making and use it strategically. But to make something a habit and stick to it for long, we need to follow some rules(Tactics). In order to successfully make and stick to a habit.
Let’s read 4 rules to stick on a habit

1. Make it obvious- Any habit you’re trying to build, shouldn’t come with questions marks on it. Where am I going to do it? How do I do it? When do I do it?

Problem:- Let’s assume you’re trying to make a habit- to eat vegetables daily. But at the of the, you will find yourself end up eating a baby carrot daily, and saying- “I ate vegetables!”.
It’s common that if you don’t make that habit obvious, you’re are gonna fall on the bare minimum. And find no progress at all.

Solution:- Instead of saying “I will eat vegetables”, you should say “I will only eat vegetables once a week and fries are not allowed”. What you have to do is to set some specific requirements. This works better everytime.
You can also track your habits. Because we humans have a really fallible memory. Using some habit tracking apps, we can track or progress. This step could help you to know the amount of action you’re doing is accurate.

Inshort:- Make the habit effective. Make some required specifications for a habit.

2. Make it attractive– Habit making requires some discipline, motivation and some willpower. Start with something you already liked to do. It’s always better to start with something you already liked to do. Because at the beginning it will mostly take your willpower to do it.

Problem:- What if we don’t like the habit? but it’s important!
Solution:- Make your Environment more supportive. If I want to do maths for 2 hours. I simply first turn off the notifications, take deep breaths, take everything I need, and started working on maths.
What I did is, I made a Environment for me, for maths.

How you’re are going to do could be different, maybe you can’t turn off notifications while working. But hey whatever works for me, works for me and whatever works for you, works for you!

Inshort:- Make your Environment better. So you can get in a flow.

3. Make it Easy– This is actually really important.

Problem:- Maybe you want to learn guitar. And you keep your guitar in your case. And you need 30 seconds to take out your guitar. And more 1 minute to keep that back in the case.
This actually stops you to play in the free time.

Solution:- Let’s assume you keep the guitar easy to access. Now you will play the guitar, much more often. And your skills will grow much more faster.

Example: If you’re want to set a reading goal of 500 words per day, maybe you need sometimes 3000 words. But if you set your goal to 3000 words daily. You will find yourself failed in many days.

Inshort: Take Baby steps, if you want to do meditation, start with a 2 minute meditation goal.

4. Make it Satisfying- The concept of delayed gratification. This when you forgo a present reward, for a better future reward.
This happens more often in modern days, we go to school because we want something far into the future. But our ancestors were hunter gatherers. We need some kind of short term reward.

Problem:- If we don’t know what we are gonna get out of something. We can’t do it!

Solution:- Break your work into chunks and give yourself a small reward after the completion of each chunk. And make sure you know, what you will get at the end of the day.

Inshort: Give yourself some short term rewards. And use Delayed Gratification.

Now we just know almost everything we need to know.  But there is one more enemy called Procrastination. Let’s just see a quick solution for that. 

Using "2 min Rule" to stop Procrastination

Lets First Understand, why we even procrastinate in the first place.

When we feel uncomfortable about a subject and then we move on something we enjoy. Simple?

But here’s something you don’t know– when you start working the discomfort disappears!

It means- that even if you  start it you can defeat procrastination easily!So lets see how to do that using “2 minutes” rule:-

Tiny Success

“2 mins” Rule: Make The Task easiest possible Here are some examples-

“I will go for jogging for 30 min” converts into “I have to wear my jogging shoes.”

“Study for class” converts into” open my notes”

What we are doing her is making the task more comfortable, so we can start and if we can start we can also avoid procrastination!

Because when you start it becomes easy to continue.

Why it Works?

Many people thinks it’s weird to work for 2 mins in it’s easiest way possible. But it’s actually is like a trick to your brain. When you tell yourself to do a hard task, it’s easy to procrastinate!

But when you tell yourself to wear ‘running shoes’ instead of ‘jogging for an hour’. You make it easy to start, and the trick begins,

You brain stops feeling uncomfortable about the subject and make it easy to continue.

This trick is really useful when you’re about to procrastinate use this trick to stop it.

 Learn how to…

  1. Build a system for every day getting 1% better.
  2. Make time for making new habits.
  3. Stop Procrastination
  4. Overcome lack of motivation and energy.
  5. Break bad habit.

…And more 

Summarize

4 Stages of Habit Making

  1. Cue
  2. Craving
  3. Response
  4. Reward

4 Rules to stick to a Habit

  1. Make it obvious
  2. Make it attractive
  3. Make it Easy
  4. Make it Satisfying

Using 2 minute rule to stop Procrastination

Lastly, Believe on You…

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