36 lessons are presented to your attention that will help you give up bad habits and form good habits.

36 lessons are presented to your attention that will help you give up bad habits and form good ones.
Small changes quickly become the norm. Imagine you are in another country. Unfamiliar language, unusual food, strangers around. It is very difficult to adapt to this immediately. But you quickly get used to small changes, they almost imperceptibly and “painlessly” become the norm.

It's easier to start small. Cardinal changes require a lot of strength (constant self-control). Therefore, it is better to start small. Thus, the desire to develop the habit of walking in gym it might as well be an idea. But it will be easier to implement if you start with a few exercises a day.

Small changes are easier to stick to. Setting yourself "global" tasks (exercise every day for at least 30 minutes), you may zealously strive for them ... at first. But as daily weariness accumulates, enthusiasm subsides.

Habits are driven by triggers.

A trigger is a set of conditions that initiate the execution of an action. For example, some people, when they come to work, first of all turn on the computer, and then automatically check their mail. In this case, turning on the computer is the trigger, and checking email is the habit. It turns out something like a "reflex" - turned on the computer, which means you need to check your mail.

Habits with fickle or multiple triggers are stronger. For example, smoking is provoked, as a rule, by several triggers at once (stress, alcohol, the desire to “talk”). Breaking this habit is difficult. It's also hard not to get angry at criticism. The latter is a fickle trigger, you don't know at what point it will "catch" you.

First accustom yourself to simple rituals. Start with innovations that only take a few minutes a day and that you enjoy (for example, you can start a healthy eating habit with a simple ritual of drinking freshly squeezed juice in the morning). Simple rituals train the ability to follow habits and increase self-confidence.

Trust in yourself. If a person promises something and does not fulfill, will this undermine your trust in him? For sure, yes. And if a person always keeps his word, does your respect for him increase? The same goes for making promises to yourself. If you "relapse" by vowing not to eat after 6 pm, the limit of trust in yourself is gradually melting away. Conversely, the more often you prove that you can keep your promises to yourself, the greater the level of "self-confidence" and the greater the chance to follow difficult habits.

Water wears away the stone. We want everything at once. Therefore, people often introduce 10 new habits into everyday life at once, believing that life will quickly become better in this way. But in the end, they cannot control all innovations and, having fallen on one, they abandon the rest. It is better to change life a little bit, not in a hurry, but after a while, you will see what global changes these steps have led to.

It doesn't matter what to change first. Life is not a sprint. Life is a marathon. Keep this in mind when you are puzzling over the dilemma: what is more important to run in the morning or quit smoking. In fact, it doesn't matter which habit you start with. Eventually, you will get to each of them. But you should start with the one that causes less resistance.

energy and sleep. The first is directly proportional to the second. If you do not get enough sleep, you do not have enough energy to follow the planned rituals. The more tired you are, the more often you will “hack” (I had a very difficult day - today you can not learn new foreign words).

The breakdown of the usual routine = "breakdown." People most often refuse to follow certain habits on weekends, during holidays, when guests suddenly arrive. In a word, when their usual daily routine collapses. This is either due to the fact that the trigger that starts the mechanism of following the habit does not work (for example, you meditate after morning coffee, and at a party where you happen to be, tea is preferred to this drink); or with the fact that due to the regime change there is no time / energy to follow it (on vacation you walked around 17 sights, do you still need to do push-ups after that?).


Forewarned is forearmed. Another common reason for abandoning certain habits is the inability to anticipate the difficulties that will arise along the way. For example, you decide to eat less sweets and go to visit. You must anticipate that there will be many temptations on the table and take care of the food for yourself. Otherwise, "breakdown" is almost inevitable.

Follow your thoughts. We are all talking to ourselves. It happens unconsciously and that's normal. It’s bad if negative thoughts are spinning in your head: “I can’t”, “it’s too difficult”, “why do I limit myself to something?” etc. Watch what you say to yourself, and, catching yourself in alarmist moods, drive them away.

Look at the root, do not follow impulses. The next time you feel like smoking or gorging yourself for the night or ditching your workout, try not to immediately reach for your lighter or refrigerator handle. Stop and think, what provoked this desire? Is it that way or is it as strong as it seems? Taking a break and delving into yourself will make it easier for you to resist temptation.

Motivation. Compare: “I don’t eat fat to lose weight” and “I don’t eat fat to lose weight and live long.” healthy life". Which of these motives is stronger, in your opinion? If a person just wants to lose weight (and does not have problems in his personal life or career), it will be difficult for him to follow the dietary habits. But if he knows that his health and longevity depend on it, his motivation will be much more powerful. State your motivation and write it down on paper. Reread whenever temptation grabs you.

Feedback. Which is easier: lying on the couch or playing sports? Of course the first. Therefore, this activity causes a positive feedback inside. To successfully follow a habit, it is necessary to form a positive feedback on her. This will help with responsibility. For example, invite a friend to run together (set up a meeting - made a commitment). At the same time, you will get pleasure from communication and, as a result, positive feedback from the implementation of the habit.

Competition is the catalyst for progress. Let your friends catch you "weak". How about not eating sugar for a whole week? How about going to the gym for 6 weeks? Having challenged someone (and, in truth, yourself), it is easier to accustom yourself to follow this or that habit. In addition, competition also encourages accountability and positive feedback (see previous point).

No favors. “One cake won’t do anything” - following the logic of “only once and no more”, you practically capitulate to your weaknesses. After the “once” there will be another, and a third, and ... By making exceptions, you form the thinking that indulgence is normal (not every day?!). But in fact, it undermines self-confidence.

Habit is a reward, not a punishment. You should not perceive the introduction of new, positive habits as hard work. If you treat training like a chore, you get negative feedback and you won't last long. But if you find a way to enjoy your activities (like a sport you really enjoy), the feedback will be positive. Change your attitude towards habits, because they are a reward, not a punishment.

The more new habits you have at the same time, the more likely you are to fail. Conduct an experiment: try introducing 5 new habits at once. Control how long you last. It is much easier to follow one new ritual than several at once. It is more rational to focus on one habit, and when its implementation reaches automaticity, move on to the next.


Distractions are inevitable. Like anything new, following a habit is uplifting at first—you are full of energy. But sooner or later self-control falls. You don't have to think about habits 24 hours a day, you just need to remember them once a day. Deviations from the intended goal are inevitable, but if you missed training several times, you should not quit sports. Re-evaluate your motivation and re-focus on your goal.

Keep a blog. Publicity is a great discipline. If you announce on your blog or social media that you are on a diet and promise to post photos every two weeks while standing on the scale, you will have a responsibility. After all, who wants to lose face in front of their friends?

Learn from mistakes. Breakdowns are inevitable, and you need to be able to learn from them. Each person is individual. What works for some may not work at all for others. And if you don't try, you won't know which methods are effective for you. Mistakes are a way to know yourself. When you make mistakes, you learn something new, which means you become better.

Get support. Who do you go to when you're in trouble? Whose opinion is important to you? The support of these people is very important. A spouse, best friend, work colleague - someone should definitely tell you the minute you are ready to send everything to hell: “Hang on! You will succeed!”

Don't limit yourself. Often you can hear from people: “I can’t give up sugar!”, “I can’t live without meat!”. And they really can't... as long as they keep thinking like that. In fact, there is nothing you CANNOT do. But if you continue to believe that your life depends on sweets, you really can’t refuse cakes.

Environment. She should help you. Decided to give up sweets? Don't buy it. And tell your loved ones not to do it. Ask friends not to smoke in front of you if you are struggling with this addiction. You must create an environment that will help you change.


Minimize "starting barriers". Don't let yourself procrastinate. When going for a run, you can think about how difficult it will be, how long it will take, how cold it will be ... Or you can just lace up your sneakers and run. Get rid of mental barriers. To meditate, you just need to take a comfortable posture; To write, open a text editor.

Plan for forced breaks. There are situations when it is impossible to follow the planned plan. For example, you go on vacation to the countryside and there is no swimming pool where you have tried to go every day for the past months. OK. But you shouldn't take it as a reason to quit. Set a clear date when you can return to this habit. And return to her when that day comes.

Habits depend on the situation. As already mentioned, the execution of habits triggers, which are often influenced by environment. Life is fast paced and dynamic. If your yoga trigger is the shower, then the phone call that rang out when you first got out of the bathroom can unsettle you, switch you to other things. You need to be ready for this.

Best the enemy of the good. Paradoxically, bad habits are often necessary for us. For someone, a cigarette is a way to relieve stress, and if you lose this “antidepressant”, you will begin to break down on loved ones. It is important here to understand what causes a bad habit and try to find a healthier alternative to it.

Be kind to yourself. Angry at yourself, blaming yourself when it doesn't work out doesn't help. Generally. Remember to praise yourself even for small successes and regularly remind yourself that you are on a thorny path called “struggle”, trying to become happier, and oh, how difficult it is.

Perfectionism is evil. People often strive for perfection, but this is a stick in the wheel of progress. If you find yourself not following a habit because the circumstances aren't ideal for it (don't meditate because there isn't the right music), forget about perfectionism and just do what you have to. Better little and bad than nothing.

Tandem. Together (with a friend, colleague) it is much easier to start a business or stick to certain habits. So, if you are going to go on a diet, invite your spouse to join. You'll be surprised how much easier things get.

Changing habits is a way of self-discovery. Habits are not only a way to change lives, but also a tool for self-knowledge. By working to establish a habit in your life, you will learn a lot about yourself. What motivates you, how rational are you, what internal and external rewards “work” for you, etc. In just a few months of changing habits, you will learn more about yourself than you did in 10 years before. Thus, changing habits is beneficial, whether you succeed or not.

The process of formation of activity- one of important issues educational psychology. Starting any new activity, a person does not have the established methods of its implementation - he has to consciously act and control not only the activity as a whole, aimed at the goal, but also its individual movements and operations through which it is carried out.

P. A. Bernstein suggested sensory correction principle motion control, referring to corrections made to impulses based on sensory information about the course of movement. He singled out the structural elements of activity: skills, habits, habits.

Skills- these are ways of successfully performing an action that correspond to the goals and conditions of the activity. They always rely on knowledge. The main thing in skill management is to ensure the error-freeness of each action, the ability to adapt the system of skills to changing conditions of activity while maintaining positive work results. A skilled person, for example, can replace one material with another in the manufacture of a product, use the tools at hand for work. Skills, unlike skills, are always based on active intellectual activity. At its core, skill is exteriorization, that is, the embodiment of knowledge and skills into real actions. E. A. Mileryan identifies the following types of skills:

• educational,
• general labor,
• structural and technical,
• organizational and technological,
• operational control.

The elementary ability to perform something arises from the imitation of action and random knowledge. However, the more complex the type of activity, the more the formation of skills depends on mastering the entire system of operations for processing information contained in knowledge and information received from the subject, as well as its comparison with actions.

Skill make up entirely automated action components formed during the exercise. Its role is to release consciousness from control over the implementation of action methods and switch it to the goals and conditions of action. The physiological basis of the skill is the formation in the cerebral cortex of a stable system of temporary nerve connections and their functioning (dynamic stereotype).

Each skill is formed in the system of those skills that a person already owns. In the process of mastering new actions, some of them can help, others slow down the process. For example, a person knows how to drive a Zhiguli, which means that he can easily master the control of a car of any brand. However, the skill of driving a car with a left-hand drive will at first interfere with driving a foreign car with a right-hand drive. The phenomenon of the influence of some skills on others is called the interaction of skills.

Skills and abilities as methods of action are always included in specific activities. They can be divided into hygiene, sports, educational, etc. Skills are formed as a result of exercises, that is, targeted and systematic repetitions of actions. The success of mastering a skill depends not only on the number of repetitions of an action, but also on individual characteristics of a person, his abilities for this action, the significance of the motive for his mastery. To preserve and strengthen the skill, it should be used systematically, otherwise de-automation of actions occurs.

Habit is a component of action, it is based on a need. It is formed through imitation, as a result of repeated repetition of an action, through conscious purposeful efforts (for example, by positive reinforcement of the desired behavior through a material object, verbal assessment or emotional image). Habits are an inflexible part of an activity that is automatic and has no conscious purpose or explicitly productive end. Unlike a mere habit, a habit can be consciously controlled to a certain extent. But it differs from skill in that it is not always reasonable and useful.

The formation of skills and habits occurs in a child from the first days of his life. Initially, they are very simple and based on unconditioned reflexes and emotional states. It is important to reinforce good habits in a child, and for this it is necessary to steadily, never deviate from the decision to act in a certain direction. When a habit is formed, we do it because we cannot do otherwise, because we are so used to it.

Habits count. They cannot be underestimated. After all, they significantly affect the fate of a person and are considered the defining positions of his capabilities. However, anyone can change their habits. Psychologists say that habit formation entirely subject to human desire.

Develop a good habit- the task is not easy. It takes a long time for it to come into being. The process of forming a habit consists of several stages. By following certain rules, you can easily develop a good habit.

Stages of habit formation

1. Habit formation starts with one. If you want to implement several habits at once, believe me, nothing will work. For example, go for a run every morning. Do this regularly, without breaks on weekends or holidays, for several weeks. When this activity is fixed in your mind, you can easily perform it. Once a habit is established, you can begin to form the next one.

2. To develop a good habit, you need motivation. Ask yourself a series of questions. For example: Why do you need it? How will this habit change your life? Write down your answers on a piece of paper. Remember, the answers must be honest.

3. Make a habit formation plan. Divide it into sub-points and gradually follow it step by step. This will help you achieve maximum results. And it will be much easier to control the stages of execution. Make a plan as detailed as possible, it does not hurt to make a daily routine and steadily implement it.

5. Remember, the key to developing a good habit– the constant performance of certain actions on a regular basis. Invented excuses or reasons for not fulfilling your plan will not help you achieve the desired result.

6. Create a diary, where you will write down your plans for developing good habits. Be sure to set deadlines for their implementation. After getting the result, fixing the habit, cross off what has been achieved from the plan and proceed to the next item.

7. Remember that it is not advisable to miss more than one day during the consolidation of the habit. However, it happens that you need to change your plans for one or two days. Believe me, this is serious, but acceptable. But, if you put off fixing the habit for three days, then you will need to start all over again. Don't blame yourself, just start over. The main thing is not to change your mind. Move towards your set goal.

8. Don't make concessions. After all, a small weakness can cross out your previous achievements. Do not indulge your weaknesses, otherwise you will not be able to consolidate a good habit.

9. Remember and drive yourself into a blind corner of the implementation of the plan is not worth it. Positive direction will help you develop a good habit. Give yourself small gifts related to the habit. For example, if you're a morning jog, get yourself a new leotard or running shoes. Any little things will be motivational and positive.

10. Make daily notes about your progress and achievements. Note how much time you spent today on developing a habit, and how much distance you covered.

11. Give yourself a positive break. Go to the park, sleep in, chat with friends. A positive attitude will allow you to accumulate strength for further work on the habit. Know that way habit formation gives more pleasure, so aim for it, and the end result will not be long in coming.

There is no way to say how many days it will take to establish a habit, psychologists tend to think that this process takes 21-40 days. Listen to your body, it will tell you exactly when the habit has become entrenched and has become your usual way of life.

There are many important and useful habits that take no more than five minutes a day, and to noticeably change your life for the better, you need to spend at least half an hour on them, but regularly, writer SJ Scott is sure. He suggests approaching the issue systematically and creating blocks of cases that will help you not to give up and withstand the test of procrastination, bad mood and other temptations to postpone everything until tomorrow. Theories and Practices publishes an excerpt from his book Better Every Day: 127 Good Habits for Health, Happiness and Success, published by Alpina Publisher.

Block method: a short definition

It is clear that adopting a habit not easy. Cases up to the throat, and their number is growing. Is it really possible to build something new into your daily routine? I affirm that you not only have enough time to work out any new habit; you can include literally dozens of habits in your work schedule without any negative consequences for your daily routine. […]

In general, the essence is simple: form habits that are important to you by combining them into blocks.

Combine habits. In blocks. Spit once, right?

The method is good because it relieves stress from the appearance of a mass of new cases. You start with a few simple yet effective habits and then build up. You yourself will not notice how they fit into the daily schedule.

This block of habits will become as much an integral part of the day as the regular routines that you follow when you get up in the morning and go to work, and go to bed in the evening.

Why Goals Matter

The best way to create a block is to combine activities related to your life requests. There is no point in multiplying random habits that don't make sense to you personally. Each of them should be related to your goals. The easier it is to build a logical system out of them.

We all have different goals. Therefore, there is no right answer to the question of which habits are important. However, practice shows that almost every task can be attributed to one of the following categories:

1. Career. The goals of this category are related to increasing labor productivity, increasing capital turnover, advancing career ladder. Whether you want to improve your work skill or improve your business structure, career goals are important because they directly affect the other six areas of your life.

2. Finance. The older you are, the more important these goals are. As an option: make pension savings, improve credit history, pay off debt on credit card, make a long-term investment.

3. Health. Through the implementation of these goals, you will be able to maintain good physical shape and adhere to proper nutrition. There can be many subgoals in this category: lose weight, start choosing healthy foods, diversify your diet, exercise.

4. Leisure. This category of goals is related to activities that are important to you personally. Often we are not up to it: there are enough other worries. However, if you always deny yourself something pleasant, it will affect the quality of life. Examples of goals: plan a vacation, spend more time with loved ones, find a hobby (say, brewing, hunting, cooking, painting).

5. Organization of life. These goals will help you streamline and unload your life. For example: clean up the environment so that there is nothing superfluous in it, in particular, regularly clean houses and get rid of things that have ceased to bring joy.

6. Relationships. The goals in this category are related to improving relationships with people who are important to you, such as family and friends. You can improve your social skills, find a romantic partner... and just work on your character to make it easier to communicate with you.

7. Spirituality. This area has a special meaning for each of us. This includes meditation and prayer, yoga and helping others, auto-training. By and large, this category includes everything that helps to gain peace of mind and harmony.

As you can see, you can set different goals. That's why it's important to keep track of what's really important to you. For this, the questions to which we now turn will come in handy.

12 questions about purpose

If you want to define goals, you first need to identify desires. Time is limited, and energy should be spent only on those goals that deserve it. To find habits suitable for you, I advise you to use a simple exercise. If you answer the following 12 questions, you will be able to identify small actions that will become part of your schedule.

1. "Can a small habit help you build a big one?"(Why not fold your tracksuit in the morning so it's ready when you head to the gym in the evening.)

2. “Do I often get frustrated at the end of the day because I didn’t get to do important things?”(Define key tasks for tomorrow and include them in your calendar.)

3. "What quick action make me feel better?"(For example, watching a short motivational video in the morning.)

4. “What are the five goals that are most important to me?”(What daily activities can help you achieve these five goals?)

5. "What activities do I enjoy?"(This is how you can choose a hobby. Let's say you like to run, knit, travel, read.)

6. “What areas of my financial life need improvement?”(If you are in debt, start here. If you have money in the bank, you should start building an investment portfolio.)

7. "Can I improve my relationships with people?"(Think about bonding with parents and children, loved ones and friends. What daily activities will help these relationships?)

8. "What gives me joy?"(Do this every day, or at least every week.)

9. "How can I increase my spirituality?"(You can, for example, pray regularly, do yoga or auto-training.)

10. “What skill have I always wanted to master?”(Make it a habit to master and learn this skill. It could be brewing, playing a musical instrument, learning a new foreign language, or whatever.)

11. "What can I do for my neighborhood or some important cause?"(We all believe in something. If you choose to make time for it every day, you will be able to help other people.)

12. "How can I improve the quality of my work and get a promotion?"(For example, you might learn a skill that is valuable to the company.)

Ask yourself these questions and they will help you find the habits that match your goals. It's not that hard, you just need to figure out what's important to you and build it into your schedule.

Each of the thousands of readers of the book will have their own unique answer to these questions. So, everyone will have their own, unique block of habits. […]

Solution: to the goal - through blocks of habits

What is the essence of the formation of blocks? Let's say you have a goal or a dream. First of all, you need to understand what small actions work for her. Then build a step-by-step, logically sequential program out of them. And finally, use reliable psychological strategies that will make the program an integral part of the day. […]

With blocks, life will go smoothly, for there is no need to worry, when you will take care of these small but important things. You just include them in the program and decide not to deviate from them.

What's more, repeating the same positive actions day after day will have an amazing effect on long-term goals. […]

13 Steps to Building a Habit Block

The key to consistency is to view a block of habits as a single activity, rather than a series of separate tasks. I don’t want to sound like a bore, but if you want a habit to stick, you need to understand that this is a whole process. In particular, you have to: 1) find time for the right thing; 2) find a trigger; 3) plan what to do to get the task done. And so on and so forth.

What I mean?

If you consider each element of the group as a separate action, you will have to create a reminder every time and keep track of each item. And it's burdensome. But if you think of the whole program as one habit, it will be easier to fix it in memory and regularly follow it.

At first, creating a block can be a burden. But little by little things will go on, and you will see that it is not the gods who burn the pots. The key to success is to start small, build muscle memory for this routine, and gradually add new tasks. Below you will see how to do all this.

Let's look at 13 steps to building a permanent block of habits. This is a logical method that works well in practice and does not create a feeling of overload. If you strictly follow it, you will see how easy it is to make significant changes in your life.

Step 1: start with five minutes

How to establish a new habit? It is important to make it "ridiculously simple." I learned this lesson from Steven Geise's Mini Habits - Maxi Results.

Let's say you want to do literary work every day. Set yourself a goal: not a day without a paragraph. Nothing stops me from writing more. But one paragraph is the minimum. Only it allows you to consider the task for the day solved. That is, we need a simple goal that will allow us to defeat inertia. The main thing is to get started. And when we start, we usually do more than we planned.

I advise you to apply the strategy of mini-habits to blocks. First of all, it is important to achieve consistency. So start with five minutes, choosing one or two habits, and then increase their number as the program becomes automatic.

Do you feel like you can't do anything in five minutes? […] There is dozens habits that take a minute or two. And five minutes is a treasure. You will be surprised how much you can do in such a short period of time.

Step 2: Focus on Small Wins

Build your program around habits that don't require effort. These small victories will create a certain emotional charge, they are easy to remember and achieve.

When I talk about small victories, I mean actions that require almost no effort of will: take vitamins, weigh yourself, fill a liter bottle with water, or think about goals for the day.

You will say that it is easy. But this is what makes sense. It is with these actions that you should start, as they reduce the likelihood that you will fly out the whole day due to the abundance of responsibilities and general employment. […]

Step 3: find a time and place

Each block must be tied to a trigger associated with a specific place and time of day (or both). Here are examples of what it might look like.

At home in the morning: starting the morning with the right block is a great way to get a boost of energy. Introduce a whole series of habits that positively affect your life. It will also improve the performance of important tasks in the morning.

Examples of small habits: meditation, goal analysis, auto-training, reading a non-fiction book, a glass of a nutritious cocktail.

At work in the morning: upon arriving at work, do not immediately attack email and social media (as most people do), but try to get the most out of the early hours of the morning by creating an environment that allows you to focus on the main tasks.

Examples of small habits: identifying three priority tasks for the day, determining the next steps for top projects, eliminating all distractions, and working on the most difficult issue.

At work during your lunch break: the middle of the day is a great time for another series of habits. You've done a great job and you're probably tired. It's time to grab a snack at work (before or after the habit block) and then move on to activities that will prepare you for the rest of the day.

Examples of small habits: meditation, brisk walking, seven minutes of exercise and gymnastics, calling a nice person.

At work, at the end of the working day: the last few minutes at work is a great time to turn on a habit block as it will prepare you for success when you get back in the morning (or after the weekend). You've been busy all day, and a little final program will inspire you and help you reflect on what you've accomplished.

Examples of small habits: writing in a diary, identifying important tasks for the next day, keeping track of timekeeping (how long it took for each task).

At home, early in the evening: one more block of habits can fit between coming home and going to sleep. Moreover, this perfect time to work on small personal projects that are important to you but do not require immediate attention.

Examples of small habits: learning a skill, making a weekly meal plan, reviewing expenses, cleaning a certain part of the house.

In the gym (or wherever you work out): yes, it's a good idea to place the block of habits here as well. Moreover, it is very appropriate to do this, because it will help you complete important exercises in the shortest period of time. The exercises themselves are not part of the block. But there are plenty of supportive habits that will keep them going. For example, you can stretch, drink smoothies, weigh yourself, record sports results, or create a playlist of your favorite music or podcasts.

Step 4: Bind the Block to the Trigger

The word “trigger” is used by people in different ways. I would define it this way: it is a signal that reminds you of the desired action using one of the five senses (sight, hearing, smell, touch, taste).

Triggers are important because, in general, people are not able to remember a large number of tasks. They need reminders, incentives to act. So, alarm clocks and mobile phones often serve as a trigger for morning awakening.

There are two main types of triggers. The first one is external triggers(e.g. smartphone beep, push notification, fridge sticker). External triggers are effective because they create a conditioned reflex: as soon as the bell rings, you perform a certain task.

The second kind - internal triggers. For example, feelings, thoughts and emotions associated with any established habit. It's like a scratch that you can't help scratching.

Do you know the desire to urgently check your account on a social network? If so, it was a direct consequence of an internal trigger.

It is important to understand the difference between these types of triggers, not only because it will allow you to form a reliable block of habits, but also because it will help you overcome bad habits that hinder personal growth.

Let me explain.

Triggers (negative example)

[…] If you have ever created an account in these networks, you could not help but notice how the notification system is arranged in them. As soon as someone likes, reposts, retweets or repins your material, you get a notification. The signal sounds - and you respond like Pavlov's dog.

These triggers can literally get addicted, because they serve as a “reward” for content that people like. Moreover, at some point you go to the social network only then, to find out the opinion of readers about your latest entry. […]

In my opinion, if triggers create addiction, their role negative. For example, when you feel the need to visit the site many times a day. Moreover, often you notice an unconscious desire to visit such a site, without a clear reason or clear motivation, but as if you have nothing to do.

This is a classic example of an internal trigger. Regular access to the social network has created a permanent habit in you. Whenever you're bored or distracted, you can quickly get a dose of dopamine by visiting your favorite page. And those "few minutes" that you planned to spend on it usually turn into half an hour or more of wasted time.

Technology companies regularly use external triggers to create internal triggers. That's how they get 'loyal customers'. They know that a sustained external cue will increase overall usage, especially if the product alleviates the boredom of a routine. And ultimately, users will turn to their product even when there is no special motive for this.

It turns out the following picture. If a product aims for a positive effect - say, Mint's financial management app - it is programmed to form good habits. But if the product is harmful - a stupid video game like Trivia Crack - it is programmed to form bad habits. […] And now, if you'll forgive my negative comments about social networks, let me say that understanding triggers is quite useful. With it, you can fill your life with good habits. Let's talk about this further.

Triggers (positive example)

I suggest creating a trigger for each habit block. For example, floss can be placed in a prominent place (say, on a shelf in the bathroom, next to the brush). This will serve as a visual reminder to use it (before or after you brush your teeth).

The number of examples can be increased. If you want to create habit triggers, I recommend keeping the following in mind:

1. The trigger must be an existing habit. It can be an action that you automatically do every day: take a shower, brush your teeth, check your text messages, go to the refrigerator, sit down at your desk. This is important because you need to be 100% sure that you won't miss a reminder.

2. The trigger can be a specific moment of the day. Any moment from the daily schedule can remind you of the habit: for example, you wake up, have lunch, or leave the office. Again, whatever you choose, this action should be automatic.

3. The trigger should be easy to execute. If an action (even a daily one) is difficult, its effectiveness as a trigger is reduced. Even if you exercise regularly, you should not use sports as a trigger: you can accidentally miss a day.

4. The trigger doesn't have to be a new habit. It takes 21 to 66 days to develop a permanent habit, sometimes longer if the habit is particularly difficult. Therefore, a new habit cannot be assigned as a trigger: there is no complete certainty that it will become a permanent action.

These are just a few rough rules for trigger selection. To simplify them even more, I advise you to focus on any of the following habits (after all, you probably follow them every day): eat breakfast; lunch; have supper; brush your teeth; get in the car before work; enter the house after work; come to work (or leave work); turn on the computer in the morning; set up a timer-alarm on the phone; store a visual reminder in some important place (say, on a computer, refrigerator or TV).

As you can see, the most different types triggers. The best thing map the trigger to the first habit of the block. The goal is to create a trigger to take action, and then move on to the rest of the smaller steps by referring to the checklist. Let's talk about this further.

Step 5: Create a Logical Checklist

The checklist is the most important part of the block. It should indicate which actions, in what sequence and where you perform, how much time is allotted for each of them. Yes, there is a certain pedantry in this. But on the other hand, strength is not wasted on reflection: all the instructions are at hand.

We have already talked about checklists, and there is no need to repeat them. Suffice it to say that you should create a sequence of small actions. The transition from one to the other should be effortless.

Step 6: Report on your progress

You must have heard of the law of inertia (Newton's first law). Here is how it sounds: "Every body continues to be held in its state of rest or uniform and rectilinear motion, until and in so far as it is not forced by applied forces to change this state."

In other words, if you rock for a long time in the morning, then you need an extra "push" that will make you act. People often fail to form the desired patterns of behavior, since it is easier for them to leave everything as it is than to do something new and potentially unpleasant.

In developing habits, I learned an important lesson: to keep an important goal, you need to be accountable to someone. It is not enough to take and make a decision. The meaningful things in life require a solid plan of action and a circle of support that you will turn to in case of obstacles. This is true in the world of business as well as in personal development. If you have someone who can cheer you up (or give you a kick in the ass when you're slacking off), you're more likely to stick with it.

You can report different ways: Report your progress to social networks, tell people you know about a new venture, and even punish yourself for missing your schedule with an app like Beeminder.

For me personally, there are two ways.

First way: mobile app Coach.me. It is great for maintaining and reinforcing new habits: it’s like you carry a real coach in your pocket (with all its pluses and minuses). You report daily to other users about how you follow the habit program. And you can believe that just knowing that outsiders will find out about your successes will serve as sufficient motivation to not give up new habits.

The second way: trust your successes, problems and future plans to some person. This will energize you as soon as the motivation starts to wane. In general, it is useful to have an adviser with whom you share your doubts. […]

Step 7: Come up with nice little rewards

Forming a series of habits is a real achievement. Which means he deserves a reward.

Rewarding yourself is a great motivator to stick to your daily routine. It can be watching your favorite TV show, and buying a healthy treat, and even a short vacation - in general, everything that brings joy. One piece of advice: avoid rewards that take away the benefit of the habit. Let's say if you've done a series of small weight loss activities, you shouldn't be rewarding yourself with a 400 calorie muffin! This will render previous efforts meaningless. […]

Step 8: Focus on Reps

When building a block of habits, prioritize repetitions in the first weeks. It is very important not to abandon the program - even if you sometimes miss one or two small steps. Consistency matters the most. Reps build muscle memory. And when you repeat the program enough times, it becomes as much a part of your schedule as brushing your teeth.

Do not consider it a disaster if the day flies out from time to time. What can you do, it happens to the best of us. But in no case do not allow two days in a row to be missed. So you roll on an inclined plane: it will be very easy to knock down the schedule. If you give up slack often enough, you will abandon the program. And that brings us to the next tip...

Step 9: Don't Break the Chain

One of the most valuable thoughts I've heard about habits comes from the famous comedian Jerry Seinfeld. Speaking with an aspiring comedian, he gave a simple piece of advice: not a day without creativity. Never skip a day, even if you're not in the mood. (Familiar advice, right?)

At the beginning of each year, Seinfeld hangs a calendar on the wall and marks with a big red X every day he writes new comedy material. He does not need to constantly issue lot content. It is only important not to allow gaps in work. He sets himself the task never break the chain.

Crosses in the calendar stimulate the desire to keep up even for a day. The more you look at the continuous line of red marks, the more ready you are to overcome inertia and get to work.

The purpose of keeping the chain alive is to eliminate any pretexts. Consciousness ingeniously throws us reasons why we can make a pass.

“You are tired/busy/overworked/sick/hungover/depressed.” What is not a good reason to make an exception for just one day? But today you missed a day, the day after tomorrow - another one ... And the further you go, the easier it will be to evade the schedule when you are not in a good mood.

So my advice is simple: set yourself (feasible) daily goals that you will achieve no matter what happens. Don't make any excuses. You can limit yourself to some small goal that includes only two or three actions. One thing is important: you must always remember the goal, even when you are not in the best shape.

Step 10: Expect Obstacles

Maintaining even the most permanent habits is fraught with difficulties and obstacles. And if you do something long enough, I even guarantee that you will not do without sudden problems.

Let's say I've been running since 1990. It's easy to calculate what's behind me 27 years of long distance running. What I have not encountered in these almost 30 years: boredom, numerous injuries, strange diseases (scarlet fever and pericarditis were especially annoying), dog attacks, ambiguous traffic situations and dangerous incidents with passers-by.

As you can guess, these many incidents make life interesting. Jogging is definitely not boring. But at the same time, I realized how important resilience is, how important it is not to deviate from what was planned when it is difficult.

I even venture to say that barriers are helpful. They teach endurance. They help bring about the antifragility that Nassim Nicholas Taleb talks about in his book Antifragility.

So, don't think that the execution of the program will go off without a hitch. Problems are inevitable. But when they appear, you will be faced with a choice: surrender or win. And I hope you don't want to fly the white flag.[…]

Step 11: Consider Habit Regularity

As we have already said, some groups of habits do not require daily attention. In general, habits are: 1. Daily. 2. Weekly. 3. Monthly.

Start with a small block of daily habits. But little by little, as you get comfortable, I advise you to create a series of habits for each of the groups mentioned. Ideally, this should include all sorts of checks - they are important, but it is easy to forget about them: for example, studying credit card statements and checking alarms. As well as entertainment planning.

By making these tasks part of a stable schedule, you ensure that they are completed and not become another unresolved issue.

Step 12: Gradually Increase the Block

Let's go back to the first step of the process: "Start with five minutes." If you devote only a limited time to habits, there will be little sense. That is why I advise you to achieve a half-hour program consisting least of six small habits.

Don't force things. In the first week, the program should be five minutes long. In the second week, increase the time to ten minutes, and in the third - to fifteen. Repeat this process until you reach a half hour filled with a series of small activities.

Increasing the block does not mean that you need to randomly mold a habit into a habit. You should make sure that everything is going smoothly and that you have no internal resistance to the chosen order.

If you're feeling stressed, bored, or overwhelmed, don't ignore those feelings. If you notice that it’s getting harder and harder to start (for example, because of), either reduce the number of habits, or ask yourself: what caused the desire to skip the day? The better you understand the reason for the lack of motivation, the easier it will be to overcome it.

Step 13: Form Only One Habit at a Time

There is a lot of debate about how long it takes to form a permanent habit. Some say: 21 days. Others: several months. According to a study by Philippa Lalli, published in European Journal of Social Psychology, it takes from 18 to 254 days to turn an action into a permanent habit, and average value is 66 days.

The lesson here is that you shouldn’t form more than one habit at a time, because with each additional action it will become more and more difficult to stick to the schedule.

Personally, I only think about a new block when I stop perceiving a habit as a habit. When it becomes just a part of what I do every day, without even thinking about why and how I do it.

Only when you feel that the habit block has already been worked out, you can add a new habit to your schedule. There is no one order for everyone. Everything is very individual.

What most often prevents a person from becoming successful and rich? Brown University experts are sure that these are bad habits. This conclusion was made after their 5-year study. No, this is not about addiction to tobacco, alcohol and junk food, but about habits that harm personal effectiveness.

According to the findings of scientists, these include:

• Various kinds of side jobs (the habit of not investing money, but looking for additional income is the lot of poor people).
• Playing on the sweepstakes and other gambling (thirst for "easy" money that "falls out of nowhere").
• Reading exclusively fiction (rich and successful people read manuals and monographs that help to improve their professional level).
• The habit of taking loans (wealthy people are used to relying on the resources they have, refusing to buy or purchasing things at a more relaxed price).
• Lack of budget planning (84% of rich people systematize their financial affairs, and among the poor this figure is 20%).
• Lack of a “financial cushion” (the rich regularly save at least a small amount of money, unlike the poor, who are used to living “paycheck to paycheck”).

Our whole life consists of habits - certain well-formed actions, established ways of behaving in certain circumstances. Every little habit, even if it seems insignificant, can bring a person closer to his dream or, on the contrary, move him away from it.

By developing the habit of not smoking in the morning on an empty stomach or after a meal, you will be a little closer to achieving the goal of "become healthy"; buying products not spontaneously, but according to a pre-compiled list, you take the first steps towards the goal of “learning to save”.

By the way, psychologists advise not to wage an irreconcilable fight against bad habits and focus on learning new, useful behaviors for you. By forming and reinforcing new habits, you will be able to achieve your goals more easily.

Forming Healthy Habits: Six Important Factors

The formation of a new way of behavior does not happen immediately. To do this, you need to go through six steps, each of which is important in its own way.

1. Analyze existing habits and understand what exactly needs to be changed in your behavior.
2. Make sure that the new way of behavior will help to cope with the tasks.
3. Clearly and clearly articulate what kind of habit it is desirable to acquire.
4. Determine which existing ways of behavior will contribute to the formation of a new one, and which ones will interfere.
5. Publicly announce your intention to form a new habit.
6. Find a suitable company for yourself: several or at least one like-minded person.

Let's dwell on each stage in a little more detail.

Stage 1

For several days (3-5 will be enough), observe yourself and analyze your own habits, both useful and not very good. Ask yourself questions:

Why do I do it this way?

- Can it be done differently?

For example, when you are going to have lunch, sitting comfortably in front of the monitor, stop and separate these actions. If you are hungry, eat in the kitchen and then start browsing the sites.

Stage 2

Think about how your new habit will help you achieve your goal. Stopped eating flour and sweets? Started doing morning runs and gave up cigarettes? This will help you become healthier and more beautiful.

As you begin to shape a new way of behaving, always remember to end result you want to achieve. Ask yourself, “How will my new habit help me get what I want?” Users who set goals on the SmartProgress resource work on forming a wide variety of habits: they write at least 10 pages of a new book every day, regularly perform a set of exercises, devote half an hour a day to learning a foreign language or Java programming. And they write reports about their successes, which is also a very useful habit in itself.

Stage 3

The exact wording helps to clearly understand what exactly you want to achieve, what skill to form. For example, the phrase "Exercise daily" is too vague. It is better to formulate it this way: “Every day from 7.00 to 7.30, perform a set of exercises

for stretching / strengthening a specific muscle group / general developmental.

It is believed that it takes 21 days to form a new habit, but this is an average. The more complex and unusual the new way of behaving, the longer it will take for it to become natural and necessary. So, it takes 21 days to train yourself to start the morning with a glass of warm water with lemon, and it can take two or three months to form the habit of proper nutrition or daily training.

Stage 4

Each mode of behavior does not exist in isolation, but in interconnection with others. Determine which already established habits will help integrate the new course of action organically into the overall picture of your behavior. For example, you decide to make a menu for the week. This good habit is reinforcing for many others:

• save money on groceries
• cook your own healthy and tasty food;
• follow the principles of proper nutrition;
• rational use of available products;
• calculate the budget for the week, etc.

Stage 5

By publicly declaring your intention to form a good habit, you gain an additional incentive that will not allow you to retreat at the first difficulties and inconveniences. Take over public obligation you can simply tell your numerous friends and acquaintances about it, publish a post on a page on a social network, on your favorite forum.

Or you can use the SmartProgress service, which provides special function- "the price of the word." By making a commitment, you risk a certain amount, which is deposited in your account and “frozen”. Did not fulfill this promise - lost money! Such a kind of "whip", extremely effective.

Stage 6

Like-minded people who are ready to enthusiastically support your idea and engage in the formation of a new habit “for the company” is great. You want to miss a workout, and a friend is already calling you and making an appointment to go to the gym. I want to eat a piece of cake, and my friend has already surpassed you in terms of the number of kilograms shed. Together, developing new habits is both more fun, faster, and more effective: mutual support, responsibility to each other, and a healthy spirit of competition help.

A new way of behaving will firmly enter your life if

- you clearly understand why you need it;

- it does not contradict the usual way of life, is approved and supported by the environment;

- the results from its “implementation” quickly become noticeable and tangible (you become slimmer, feel better after quitting smoking, began to work faster and manage to do more).

Remember that every new healthy habit is a stepping stone on the way to your success.