Are you looking for techniques to help you build good habits? I came across an article that addressed that question and suggested a few techniques.
Main point: “With the right set up, the most difficult things—like losing weight—may be easier and more enjoyable than we thought.”
The techniques suggested included:
- “I concocted a scheme where I allowed myself only to enjoy those kinds of indulgences—specifically I got really into audio novels—when I was exercising. I would come home from a long day and I would find myself looking forward to a workout because I was gonna get to find out what happens next in my latest novel. Time flew when I was at the gym. It was really fun to workout. I call that ‘temptation bundling’ and I’ve studied it and showed that it’s not just me—it can be useful for other people as well.”
- “…find a way to ensure that for every meal you have options ready that you are going to enjoy even if they aren’t peanut M&Ms [or your favorite junk food].”
- “Another big thing to think about is restricting your access to that unhealthy food.”
- “…the people around us are a huge contributor to our behavior.”
- “…figure out a third-party perspective on any kind of disagreement you’re currently having with your partner. How would another person see this conflict and what would they think? This can help relieve some of the emotional tension.”
- “One risk when you make plans to change like this is something called the ‘what-the-hell’ effect. (I love that there’s an academic term called the ‘what-the-hell’ effect.) A challenge with this kind of rigid plan is you’ll never actually live up to all of your objectives. A big problem can be when you slip up saying, ‘Oh, what the hell, I give up.'”
I’ve used a similar temptation-bundling technique for exercise. I listen to spy thrillers when Nordic walking. It works well.
Try some of the techniques and share your experience.