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An established, hyper-specific plan also forces you to anticipate and maneuver around obstacles and makes procrastination feel more sinful. Even better: Put your plan on your calendar so you’ll get a digital reminder. Making this kind of plan reduces the chances you’ll forget to follow through because the when and where in your plan will serve as cues to action that jog your memory. But a detailed, cue-based plan like “Every workday after my last meeting, I’ll spend 30 minutes studying Spanish in my office” is much more likely to stick as a habit. Scientists have proven that you’ll make more progress toward your goal if you decide not just what you’ll do, but when you’ll be cued to do it, as well as where you’ll do it and how you’ll get there.Ī plan like “I’ll study Spanish for 30 minutes, five days a week” is OK. Now that you have established a specific goal, it’s time to think about what will cue you to follow through. Having a bite-size objective makes it less daunting to get started and easier to see your progress. You’ll benefit from being more specific about what exactly you aim to do and how often.ĭon’t say “I’ll meditate regularly.” Say, “I’ll meditate for 15 minutes each day.” Goals like “meditate regularly” are too abstract, research has shown.
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The way you define the goal you hope to turn into a habit does matter.
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Here are a few research-backed steps sourced from my book, “ How to Change,” that can set you on the path from where you are to where you want to be. Thankfully, science offers both guidance on how to begin and strategies to lighten your lift. Sounds great, right? The only catch is that building good habits takes effort and insight.