James Clear is the author of Atomic Habits and the creator of the Habits Academy. He helps people form habits that ripple out from the core, leading to a healthier life.
If you improve yourself 1% a day you will be 37X better at the end of a year. Tiny gains add up and creating new habits today can lead to big changes in the future.
HOW TO: Encourage healthy habits that lead to a better life
1. Mindset is key — Yale study: people with positive perceptions of aging live 7.5 years longer than those with negative ones
Positive people made healthier choices while negative people viewed deterioration as inevitable and did little to slow it.
Moral of the story? Identity leads to actions, actions lead to results →
2. Prioritize goals using Warren Buffett’s 25-5 rule
Write down a list of the top 25 things that you want to achieve in your career from most to least important. Did you write them down? Now, circle the top 5 and… Next Step
Try this to organize and prioritize your to-do list →
3. Build new habits by pinning them to current habits that can act as triggers
Setting trigger reminders on everyday tasks is a great way to start new habits; e.g., “when I make my morning coffee, I will meditate for 60 seconds.”
Listen to this 2-minute exercise to find these triggers and attach new habits to them →
Start the video at 23:14
Track your online habits across devices and see where you’re spending (too much) time →
4. Focus on the first 2 minutes of any habit you are trying to start; the rest will follow
If you’re tired after work, the last thing you want to do is think about the whole 5K run you should do. Instead, frame it as simply needing to put on your shoes and lock the door behind you. Once outside, the friction holding you back from the run will diminish.
This free 5-day course helps you reduce friction and start new habits 1 step at a time →
5. Prep for your own laziness by making the healthy choice super-accessible
People often choose something just because it’s presented — if the only option in the breakroom is Coke, people will drink Coke. If water is available right next to it, many people will opt for water instead.
Similarly, make less healthy options harder to access →
Sometimes, it’s best to just remove the bad choice entirely — block certain apps at certain times of the day to stay focused →
6. Measure your progress to create a positive feedback loop
Feedback loops can be as simple as moving paper clips from 1 bowl to the next to keep track of how many calls you’ve made in a day, or crossing off days on a big calendar. Anything visual lets you see your progress (or lack thereof) easily.
This app helps you set daily/weekly/monthly goals and gives constant feedback along the way →
Full Presentation: https://www.youtube.com/watch?v=Cve8MmZ7ub4&feature=youtu.be