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How to form (or break) a habit.
| Posted on 23 April, 2015 at 16:15 |
"Everything is difficult before it is easy."
Johann Wolfgang von Goethe/ Thomas Fuller.
We all know somehow that good habits are the secret of our success, whereas bad habits are in the words of Og Mandion "the unlocked door to failure." With this in mind I thought I'd talk today about habits and the research that has been uncovered in the field of habit acquisition over the last few decades.
Popular research has uncovered a variety of timelines for acquiring a habit, but two of the most commonly accepted are 21 days and 30 days respectively. The 21 day argument came about through a book written by a plastic surgeon named Dr Maxwell Maltz. In his 1960 book "Psycho-Cybernetics" his research found that on average amputees required 21 days on average to adjust to the loss of a limb, he went on to argue that people in general take 21 days to adjust to any major life challenge.
I've tried 21 days in the past and it hasn't seemed long enough to fully establish a long term habit, thus I am more in tune with the 30 day method so common in literature these days. What I don't like though is the time - 30 days is a long time. Let me explain...
30 days is like a massive wall that is standing in front of us, this is why 95% of people give up before the end of 30 days. In his book "The Miracle Morning" Hal Elron recommends breaking the 30 days into 3 distinct phases, because psychologically there are 3 different levels. Thus we have three 10 day blocks, or mini goals. The first 10 days obviously are the hardest, most painful, backs to the wall kind of days and if we can just make it through 10 days, things will get easier. The next 10 days will still be hard, don't get me wrong, but a slight joy will be in the background. This joy is the result of the self confidence that comes from having started to achieve something you set out to do, but it still hurts. By the end of the second 10 days we are approaching the magic 21 days. It is at precisely at this point though, as Hal argues in his book, that we should keep going in order to cement the habit and make it stick for good. Days 20 to 30 are the days when we start to enjoy our new habit and it's important to still practise the habit whilst we are in this peak state to reinforce the positive, rather than the negative feelings assosciated with the habit.
I also personally believe that we should celebrate the 10 day milestones along the way to provide a sense of achievement - with a massive celebration at the end. Why shouldn't we? How about you? Have you, like me, struggled in the past to form new habits or break old ones? Why not recommit today to forming a new habit, or breaking an old one that doesn't serve you any more. Try the method mentioned above and let me know how you get on. Remember - everything is difficult before it is easy.
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