Have you ever tried to add a new positive habit into your life and then failed to succeed with it?
So, you started a positive habit just like reading books before sleep for a few days, and then after a while, you failed it. You may have begun at some night, but maybe after a couple of days, you got tired and didn’t manage to add that habit in.
It is quite common to start such things and fail to continue it in the long term.
I want to give you three tips on how to incorporate positive habits in your life more easily.
First is to set up more triggers in your life. If you read the book The Power of Habit, it talks about habits being formed by having a trigger, an action, and a reward. The trigger is something that reminds you to take that action and every time you do it; there is a reward. You need to have enough triggers to add in positive habits in your life.
For example, if you wanted to read a book at night, make sure you always leave your book in bed, and whenever you go to your bed you can see the book lying, and you will remember your plan to read it.
The second tip is to understand how to use triggers or how to use one habit that you already have to be a trigger for you to form a new habit.
So, when you want to add a positive new habit into your life, what you can do is add it on top of an old habit that you already have. This is called habit stacking. You are already stacking many habits, and it is not much difficult to do that, just like doing things one after another in setup way. Either it’s for taking a shower or washing hand after using the toilet, it’s all quite common regarding stacking the habits.
It's just an automatic thing. Like, I don't have any other option, and then you go and do it.
Another way is that you can use the time that you are already using and stack that on top of something that requires you to wait.
For example, if you have a habit of drinking tea every morning, you can add in your positive habits like pushup; visualising it every morning while drinking tea and while that tea is in your cup, go and do your pushups. It becomes easy for you to remember pushups that way.
So, the third easy way for you to add positive habits and for you to carry out the positive habits long-term is to answer this question. Is it something that you enjoy? Is it something that you believe will help you in the long-term? Because if you answered these questions with some long-term benefit of it, it’s a lot easier to have those positive habits.
Just like if you enjoyed playing soccer as exercise, arrange soccer matches three times a week and use that to be the trigger for your exercise or use that to help to build your habit.
It is effortless to build a habit if you enjoy it.
Hey, my friends, this is Wayne Yap. Have you ever tried to add a new positive habit into your life and then failed to succeed with it?
So you started a positive habit, you added it for a few days, and then after a while, you failed, and you let it slide. Maybe it was to read a book. So you promised yourself that you would have the habit of reading a book every night before you go to bed. And then maybe the first two nights, you start that habit.
You read the book, and the third day you forgot about it. The fourth day, you maybe learn a little bit again. The fifth day, you were tired, and then you let it slide. And then you didn't manage to add that habit in.
So, I want you to know that this is quite common?
A lot of people try to add positive habits into their life and then fail to do it long-term.
So, what are the reasons this happens?
I'm gonna give you three tips here today, on how you can incorporate positive habits into your life more easily.
So the first thing is to set up more triggers in your life. So what does triggers mean? If you read the book The Power of Habit, it talks about habits being formed by having a trigger, an action, and a reward. So the trigger is something that reminds you to take that action and every time you do that action, there will be a reward. So if you want to add in positive habits to your life, you need to have enough triggers to make it easy for you to remember to make these positive habits.
For example, if you wanted to, let's say you wanted to read a book at night. Then every day, maybe when you make your bed, instead of just simply making your bed and leaving it there, after you make your bed, take your book and put it on the bed. So at night when you come back, whenever you go into your room, you will see that book lying on your bed, and you will remember that you are supposed to read that book and you have that plan to read that book.
So that will be a trigger for you to start reading the book. So don't allow yourself to go onto the bed unless you take the book and start reading it. So that is a trigger that you can use.
If you wanted to start, I mean, I'm gonna explain my tip number two, which is habit stacking to help you understand how to use triggers or how to use one habit that you already have to be a trigger for you to form a new habit.
So when you want to add a positive new habit into your life, what you can do is add it on top of an old habit that you have already. And this is called habit stacking. In case you think that hey, habit stacking is quite difficult, I want you to know that you are already stacking many habits. You very often do things like one after another in a very set up way. So most people, when they are taking a shower, they stack habits in a very normal way. They go to the toilet, they take off their clothes, they turn on the water, then maybe use the shampoo first, and then the soap, and then the face wash, and then they dry their clothes. I mean, they dry themselves, and then they wear their clothes. So it's quite common that people are stacking habits.
Or if you go to the toilet and use the toilet. Often, after you use the toilet, you're going to wash your hands. I mean, at least I hope so! And that is an example of habit stacking. So how can you use this to add positive habits to your life? It's pretty easy. Just find something that you already do and then add a new habit on top of that that you want to add on.
So, for example, if let's say I wanted to do a live video, a Facebook Live every day, how I can make that a habit is that every day I'm meditating in the morning already. So, after I meditate, do the Facebook Live right after, immediately after I meditate. So, you stack that habit on top of the meditation habit. And then after you meditate, you know that hey, that's the thing I need to do.
It's just the automatic thing. Like I don't have any other option, and then you go and do it.
If you wanted to make your bed in the morning, stack that with waking up. Like when you wake up, you get out of bed, as you know, you do that all the time. It's something that you already do.
Just stack that habit on top. You get out of bed, and you immediately make your bed. And then maybe the next thing you do is after you make your bed, you either go and wash your face and do some breathing exercises, or maybe you read a book, or whatever positive habit you want to add to your life, maybe it's meditation.
So that's an example of stacking one habit on top of another. Another way is that you can use the time that you are already using and stack that on top of something that requires you to wait.
So for example, if you are brewing tea in the morning, you take your tea bag, and you don't like to leave the tea bags in the cup. When you boil the water, and you pour it into the cup, the cup is there; you put the tea bag inside, and then maybe you want to add in a positive habit like visualisation or push-ups.
While that tea is in the cup, go and visualise and go and do your push-ups. So that will be the trigger for you to start that positive habit. And that way, it becomes easy for you to remember to start doing it.
So, the third easy way for you to add positive habits and for you to carry out the positive habits long-term is to answer this question. Is it something that you enjoy? Is it something that you believe will help you in the long-term? Because if you answered these two questions well and you know that it's something you enjoy and something that benefits you long-term and that you want to have in your life for the long-term, it's a lot easier for you to have those positive habits.
So, if you wanted to add in exercise as a positive habit, there are many different ways to exercise. You can go for a yoga class; you can go for a Zumba class, can go for, I don't know whatever class. You can go to the gym and lift weights; you can go and run, you can go for a jog, you can sprint, you can play a sport. And there are many things that different people enjoy. It's a lot easier to add in habits that you enjoy.
So, if you really wanted to exercise and you're somebody that loves to play soccer, why not just arrange soccer matches like three times a week? And use that to be the trigger for you to exercise? Or use that to help you build a habit?
It's very easy to build a habit if you enjoy it. It doesn't take you any energy to go and play soccer. So use that too, yeah, to build a positive habit.
So, I hope you liked my three tips. I do plenty of content that is similar to this. I'm a discipline hacking advisor, and I help you achieve a disciplined life without requiring willpower. So, I give you all of the unfair advantages, the shortcuts for how you can lead a so-called disciplined life without needing the willpower. You, things will be easy, like when you stack habits, and you have easy triggers, and you find things that you enjoy. It's very easy for you to be breed these positive habits.
So, I hope you liked this video, and I'll see you next time.
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