Toolkit: Habits + Goals
Photo: Jess Bailey/ Unsplash
Hello friends! We are a full month into 2021, which is the perfect time to reassess our resolutions; from new habits to monthly intentions. Below I’ve gathered some quick, science-backed methods that I swear by for building new skillsets, goals, and habits. Bookmark it, use it, and enjoy!
Start small
Frequency of the new habit is more important than how well it is done, or how much time you spend doing it. You are statistically more likely to go for a walk if you just commit to putting on your sneakers each day. So start small, focus on the initial action, and don't fret about the rest.
2. Accountability: Tell a friend
Make your goal or habit known. It can be scary, but you'll be more likely to succeed if others are asking about it. It will hold you accountable and remind you of your task when you get sidetracked.
3. Attach the new habit to a preexisting one
The best way to achieve a goal, skill, or new habit is to attach it to an already-existing one. Actions like brushing your teeth, eating dinner, or even getting into bed are great habits to attach new actions to.
For example, if your goal is to meditate more, attaching it to brushing your teeth (I will meditate after I brush my teeth) will make it more likely to stick. Brushing your teeth will trigger you into the new habit- making it easier for your brain to form a connection.
4. Put your goals somewhere where you can see them
Visual cues can be powerful when it comes to triggering actions. Keeping your goals in a place you see often will help remind you of your priorities no matter how busy you get.
5. Check in with yourself
How is it going? If your goal or habit isn't sticking, reassess. Instead of beating yourself up about not sticking to new habits, ask yourself if you even want to. More likely than not you, your lack of action comes from shifting priorities, not laziness. Wipe the slate clean and move on!