To Create a Good Habit

Health and Recovery
1

Here are some notes I made from the Atomic Habits book by James Clear. I think the Audible audiobook is excellent and I listen to it every day in my car right now.

To start a new desirable habit:

  1. Make a good habit Obvious (set up a cue or reminder)
  2. Make a good habit Attractive (make it appeal as much as possible to the senses)
  3. Make a good habit Easy to Do (eliminate obstacles to starting and running the activity)
  4. Make a good habit Satisfying (i.e. it should satisfy one or more cravings)

So, one of the ways I applied this was to trim my nails more often instead of biting them.

  1. Obvious : I put a shiny small nail clipper in my car in the center pit so that i would see it frequently

  2. Attractive: the nail clipper has a pretty pattern on it and isnt clumsy to use. It has a nice cool feel in my hand too.

  3. Easy: i can trim my nails instead of biting them when i am waiting for my wife and am bored. I can put the nail clippers away in a second

  4. Satisfying: I like the way my nails look and feel after i trim them so i satisfy the craving for comfort and appearance

Using this forum:

  1. Obvious: the forum sometimes pops up in my google search list when i press a letter s or f in Chrome
  2. Attractive: I like the layout of this website generally and that there are not too many distracting ads
  3. Easy: pretty easy to post and edit and read threads even on my phone, site is fast and responsive and not down too often
  4. Satisfying: feels good to read about others with similar problems as well as to accomplish writing something insightful

Brush my cat daily:

  1. Obvious: I notice my cats fur is not as silky or he seems anxious or feisty
  2. Attractive: the hair brush has a comfortable handle doesnt strain my wrist
  3. Easy: i keep the brush in the same spot and its easy to grab and put away.
  4. Satisfying: my cat makes cute little sounds and purrs when i brush him and his fur afterwards looks and feels silkier.

Using my dumbell:

  1. Obvious: I leave the dumbell out where i see it frequently as well as have a reminder pop up on my phone
  2. Attractive: it has a soft handle and a nice look to it
  3. Easy: i put the weight on a stool so i dont have to bend down much to get it. I dont rush doing reps
  4. Satisfying: the weight is heavy enough that i feel a slight pleasant burn in my biceps… My biceps also seem to appear a bit bigger temporarily. I also feel good checking it off my habit list.
6 Likes
2

Nice!

I’m doing the same, I think, but will do it more. Thanks! I am terrible at creating habits…this helps.

Goal i already did this way: i should drink more, and more water and herbal tea instead of coffee.

Obvious: I keep the teapot in my living room, on the table.
Attractive: I bought a nice set of second hand tableware with an old-fashioned teapot and cups, that I really like.
Easy: I did buy the pot, so I have a lot of tea at once, and can easily pour more. Instead of one cup. I also bought a waterbottle, so I can drink on the go.
Satisfying: I bought herbal teas that taste good and make me feel calm.

I think it may also work the other way around. Goal: drink less coffee.

Make it less obvious: I hid the French Press in my closet.
Make it less attractive: I didn’t buy coffee yet, so I need to go through the rain to the supermarket to get coffee.
Make it less easy: I gave away my easy coffeemaker. And bought a French Press. The coffee tastes good, but it is a bit of a hassle to use and wash, so I hardly ever use it.
Make it less satisfying: well, I withdrew, so I’m less addicted now, so less cravings. And I replaced it by other hot drinks, so my cravings for a comfort drink are satisfied in other ways. Plus they make me feel calm, whereas the coffee makes me feel anxious and hyper.

New goal: clean my home. See how that works.

Obvious: haha I think it’s obvious enough I need to clean. :slight_smile: I have a help who reminds me too. She comes at my home now, so I’m ashamed if I didnt clean. I will put the tasks in my bulletjournal.
Attractive: maybe I can buy nice natural soaps and cleaning stuff, that smells good, and feels better to my hands.
Easy: buy good cleaning tools and put them in a handy place.
Satisfying: well, I bought some things to make the home more cosy too…so if it is clean, I really have a home that feels like home. And I wish to see my kid more, and want it clean every time he is here. So that helps. And the checking boxes in my bullet journal works well for me too.

Goal: starting a sport and losing weight.

Obvious: maybe I can put my sport stuff in a visible place.
Attractive: maybe I pick a sports top and pants that suit me well and feel nice to the skin.
Easy: i found good second hand sports shoes recently. That helps.
Satisfying: well, the fitness centre I am aiming for, has a sauna. And I love saunas in the winter. It is slightly more expensive, but also more satisfying that way. Also, I will like being more fit and energetic and slim.

Cool! I think it works! :smiley:

1 Like
3

Looks like great plans!

4

This topic was automatically closed 95 days after the last reply. New replies are no longer allowed.