Over the past few weeks I have noticed myself feeling more tired than usual throughout the day. In thinking through what has changed that might contribute to this issue, I realized that my sugar intake, which is usually extremely low, has been higher every single day. Unfortunately, this is in no way random. Over the past month I have developed a new habit that consists of eating dessert/candy right after dinner. No energy drinks, no sodas, and nothing before 6:00 pm…but then a dessert every single night. The first day that I did it was just a one off. But then after the second consecutive day, this had become a new HABIT! 

Anyone who knows of author James Clear knows that he is the “habits guy”. Clear defines a habit as “a method your brain uses to solve the problems of life with less effort than you would otherwise need.” A habit is your default pattern. Over the years, he has unpacked how simple yet genius focusing on habits can be. If you want to change your life, or accomplish something, then align your habits accordingly over time. Simple, right?! Well as you and I both know, even something simple still requires lots of effort. So, what is the process, according to Clear, that humans can follow to build and maintain healthy habits?

The Process

Step 1: Build incredibly small habits. Start with a small, doable baseline. Follow the 2-minute rule by scaling the habit down into a 2-minute version of itself. For example, scale the entire habit down from “Go to the gym 4 times a week for 2 hours” to “Put on running shoes (or drive to gym and stay for only 5 minutes)”. Master the art of showing up and become the type of person who ____________’s consistently. A habit must be established before it can be improved.

Step 2: Increase slowly. Look for continual 1% improvements. Stay 10 minutes instead of 5. Do the right exercises, or hire a trainer. Habits bring compound interest-like returns.

Step 3: Break habits into chunks. Make them not too easy (playing a sport against a young child) but not too hard (playing a sport against a pro athlete). Keep a healthy, challenging learning curve. 

Step 4: When you fail, get back on track. Don’t be all or nothing with the habit. Never miss twice in a row. Don’t let a slip up become a pattern/a new habit by repeating it day after day. Prevent downward spiral.

Step 5: Be patient. Stick to a pace that you can sustain. “On the 101st blow the pinata breaks”. Every swing along the way contributes and then ultimately there will be a breakthrough. Another way to say this is simply “be consistent”.

In Closing

While there are many more expert things that can be added to the five steps above, even doing just these handful of things for an extended period of time WILL result in significant and positive change. Habits stretch well beyond just the example area of health and fitness, reaching into all aspects of a person’s life. Our days are filled with habits, and our lives are filled with days. What one area of life could benefit from a renewed focus on improved habits for you?

Check out this 8 minute video that summarizes the 5 steps of habit change.