031: Creating Habits: The Formula for Success

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031: Creating Habits: The Formula for Success

Cultivating good habits doesn’t happen magically or right away. It’s not about disciplining yourself so that you’re forcing routines into your life, and that’s what so many of us try to do. Today, you’ll learn the easy but effective formula for creating habits AND sticking to them. I’m also giving you steps to changing those bad habits you’ve been wanting to break for so long so that you have more room to focus on your personalized systems and good habits.

Show Notes

What’s In This Episode:

  • How your brain works differently with discipline versus habits.
  • The easy formula for creating habits from productivity author, Charles Duhigg.
  • Real-life examples of how you can get started on creating habits by starting small.
  • Top tips for cultivating good habits into great routines.
  • Learn how to get rid of those bad habits you’ve always wanted to change.

What To Do Next:

  • Use the formula in the Links & Resources section below to create a good habit for yourself.
  • Identify one bad habit and work backwards to break it.
  • Head over to inkWELL Press Productivity Co. to talk about creating habits and let everyone know what your new, good habit is or a bad one you’re trying to break.

Resources and Links

  • Cues, routine, reward – The formula you need to create good habits.
    • Example: While you already have a good habit of brushing your teeth, maybe you’d like to start flossing. First, create a CUE for yourself: Set out your floss by your toothbrush. Seeing this cue and following through with it each time for around 2 months or so will create your ROUTINE. Be sure to REWARD yourself right after you complete your flossing routine each night. This can be any form of little reward you would like!
  • Why you need habits: Setting good habits for ourselves becomes even easier as you continue. It will permeate throughout the different areas of our lives. Not only that, you can piggyback one good habit off of another and that makes it even easier to create new ones.
  • How to get rid of bad habits: Habits are malleable. The best way to change it is to understand your structure for your bad habit.
    • Identify the habit you want to change or break. Then see what cues are causing you to want to do that habit.
    • Think of your routine and the reward you get out of it. Is there an even better reward you can give yourself to change the habit?
    • Example: Unhealthy snacking – ask yourself: Where are you? What time is it? What’s your emotional state? Who else is around you? What action preceded the urge? Do this multiple times throughout whenever you’re having this habit kick in and start to look for your similarities. Is it the time of day? Is it the people you’re with? When you begin to know these factors, you can come up with a reformulated habit plan to replace that bad habit.
    • Remember that habits don’t catch on right away. Don’t beat yourself up if it doesn’t stick right away. Habits take a while and take routine to become consistent.
  • This week in inkWELL Press Productivity Co., I hope you’ll join in the conversation as we talk about cultivating good habits. I encourage you to talk with others, ask questions and support one another in the group!

FreshBooks is offering a 30 day, unrestricted free trial to my listeners. To claim it, just go to FreshBooks.com/PARADOX and enter PRODUCTIVITY PARADOX in the “How Did You Hear About Us?” Section.

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Create and maintain good and healthy habits long term with tips and actionable strategies from Tonya Dalton - host of Productivity Paradox.

Tonya Dalton
Tonya Dalton