Strategies for Habit Formation

STRATEGIES TO MAKE AND BREAK HABITS — ERIN BUTLER

Habit Formation

The following is based on the research and framework of Gretchen Rubin, New York Times best-selling author, blogger, and speaker.

Gretchen Rubin

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hab·ita settled or regular tendency or practice, especially one that is hard to give up

Habits are decisions you only need to make once.

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Key is knowing your own nature.

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A B S T A I N E R M O D E R AT O R

Can resist temptation, but have no temperance once started.

Indulge from time to time, and treats strengthen resolve.

vs.

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Rubin’s Four Tendencies

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Rulesdeadlines, doctors orders, wife’s requestE X T E R N A L :

new year’s resolution, gym, write a novelI N T E R N A L :

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U P H O L D E R Q U E S T I O N E R

O B L I G E R R E B E L

Responds readily to outer and inner rules

Questions all rules, but will follow if they make sense

Responds readily to outer rules, struggles to keep inner

Resists all rules, outer and inner, unless they want

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UpholderM O T I V A T E D B Y F U L F I L L M E N T

•Want to know the rules and what’s expected of them •Want to avoid making mistakes or letting others (or themselves) down •“What’s on the agenda for today?”

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QuestionerM O T I V A T E D B Y R E A S O N

•Must decide for themselves that a course of action makes sense •Won’t follow rules that seem arbitrary or with which they disagree •“What needs to get done today?”

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ObligerM O T I V A T E D B Y E X T E R N A L A C C O U N T A B I L I T Y

•Difficult to fulfill obligations they impose on themselves •Hate letting others down •“What’s expected of me today?”

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RebelM O T I V A T E D B Y P R E S E N T D E S I R E

•Resist control, even self-control •Choose to act from a sense of freedom •“What do I want to do today?”

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Other Habit-forming Strategies

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You manage what you monitor, so find a way to monitor whatever matters.

M O N I T O R I N G

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First things first, so begin by making sure to get enough sleep, eat and drink right, move, and un-clutter.

F O U N D A T I O N

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If it’s on the calendar, it happens.

S C H E D U L I N G

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You do better when you know someone’s watching–even if you’re the one doing the watching.

A C C O U N T A B I L I T Y

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It’s enough to begin; if you’re ready, begin now.

F I R S T S T E P S

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Temporary becomes permanent, so start the way you want to continue.

C L E A N S L A T E

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A single idea can change the habits of a lifetime, overnight. (Enormously powerful, but hard to invoke on command.)

L I G H T N I N G B O L T

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Make it easy to do right and hard to go wrong.

C O N V E N I E N C E

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Change your surroundings, not yourself.

I N C O N V E N I E N C E

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Plan to fail.

S A F E G U A R D S

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Don’t kid yourself.

L O O P H O L E - S P O T T I N G

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Wait fifteen minutes and redirect your thoughts.

D I S T R A C T I O N

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Make milestones, not finish lines.

R E W A R D S

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It’s easier to ask more of yourself when you’re giving more to yourself.

T R E A T S

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Only do X when you’re doing Y.

P A I R I N G

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The clearer you are about what you want, the more likely you are to stick to your habits.

C L A R I T Y

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Your habits reflect your identity, so if you struggle to change a particular habit, re-think your identity.

I D E N T I T Y

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Your habits rub off on other people, and their habits rub off on you.

O T H E R P E O P L E

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To learn more…

Erin Butler (erin@prpl.rs) @HeyErinB

Thanks!PRPL HQ 189 S. Orange Ave., Suite 2020 Orlando, FL 32801

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