36 lessons from Leo Babauta to help change habits

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Everyone can learn to transform their life and personality.

1. Small changes quickly become the norm

Imagine: you are in another country. Unfamiliar language, unfamiliar food, strangers around. It is very difficult to adapt to this right away. But you quickly get used to small changes, they almost imperceptibly and painlessly become the norm.

2. It's easier to start small

Drastic changes take a long time. It's hard to find two free hours for a new habit in your schedule at once. Therefore, it is better to act gradually. For example, you can get used to sports more quickly if you start with just a few exercises a day.

3. It is important to save energy

Exercise machine every day for at least 30 minutes - setting global goals for yourself, perhaps you will zealously strive for them at first. But with the daily fatigue, the enthusiasm will subside. The less energy a new habit takes away, the more chances you have to keep it.

4. Habits are triggered

A trigger is a condition that triggers an action. For example, some people at work turn on their computer first and then automatically check their mail. In this case, starting a PC is a trigger, and viewing an email is a habit. It turns out something like a reflex: if you turn on the computer, it means you need to sort the letters.

5. Habits with inconsistent or multiple triggers are harder

It's easier to develop a habit with one daily trigger. For example, meditate in the morning after a glass of water.

However, if the trigger is inconsistent, it is more difficult to get used to the new one. So, it is difficult not to be angry with criticism: you do not know at what point your shortcomings will be pointed out.

The same goes for multiple triggers. For example, smoking is often provoked by several reasons at once: stress, alcohol, the desire to communicate. This is why the craving for cigarettes is so strong.

6. Simple actions are easy to get used to

Start with innovations that take just a few minutes a day and you love. For example, drink freshly squeezed juice in the morning to get used to it. Simple rituals train your ability to follow habits, and you trust yourself more.

7. You need to trust yourself

If a person promises something and does not fulfill it, will that change your attitude towards him? Surely yes. Do you respect the one who always keeps his word?

Also with obligations to yourself. If you break loose by vowing not to eat after 6:00 pm, the limit of self-confidence gradually dwindles. Conversely, the more often you keep the promises you make to yourself, the more you trust yourself and the faster you develop complex habits.

8. Water wears away the stone

We want everything at once. Therefore, it is not uncommon for people to start 10 good habits at the same time, believing that life will quickly get better this way. But in the end, they cannot control all the innovations and, having lost on one, abandon the rest. Better to change your life a little bit, not in a hurry. After a while, you will see what global transformations these steps have led to.

9. It doesn't matter what to change first

Life is not a sprint. Life is a marathon. Remember this when you puzzle over which is more important - running in the morning or quitting smoking. It really doesn't matter which habit to start with. Eventually you will get to each of them. But it is better to choose the one that causes the least resistance.

10. Energy depends on sleep

The first is directly proportional to the second. If you are, you do not have enough energy for the intended rituals. The more you get tired, the more often you will juggle: I had a very difficult day - today you can not learn new foreign words.

11. Breakdown of routine leads to breakdown

People most often give up certain habits on weekends, on vacation, when suddenly guests arrive. In a word, when the established daily routine collapses.

This is due to the fact that the trigger does not fire, which triggers the mechanism of following the habit. For example, you are meditating after your morning coffee, and when visiting where you are, they prefer tea.

Well, or because of the change in regime, you simply do not have time or energy for rituals: on vacation, you walked 17 sights on foot, do you still need to do push-ups after that?

12. Possible difficulties should be considered

Another common reason for giving up certain habits is the inability to predict the difficulties that will arise along the way. For example, you decide to eat less sweets and go to visit. You should anticipate that there will be many temptations on the table and take care of the food for yourself. Otherwise, a breakdown is almost inevitable.

13. You need to watch your thoughts

We all talk to ourselves. The process happens unconsciously, and this is normal. It's bad if negative thoughts are spinning in your head: “I can't”, “It's too difficult” or “Why am I limiting myself in something?”. Watch what you say to yourself, and if you catch yourself in an alarmist mood, drive them away.

14. Don't give in to impulses

The next time you feel like lighting a cigarette, gorging yourself up for the night, or hammering into a workout, try not to reach for your lighter or fridge handle right away. Stop and think about what triggered this desire? Is it as strong as it seems? After pausing and analyzing the impulse, it will be easier for you to resist the temptation.

15. Proper motivation drives away temptations

Compare: "I don't eat fatty foods to lose weight" and "I don't eat fatty foods to lose weight and live a long, healthy life." Which of these motives is stronger, in your opinion?

If a person just wants to lose weight based on beauty standards, it will be difficult for him to follow a diet. But if he knows that his health and longevity depend on this, then the stimulus will become much more powerful.

State your motivation and write it down. Reread whenever temptation takes hold of you.

16. Positive emotions help build a habit

Which is easier: lying on the couch or playing sports? The first, of course. Therefore, it generates positive feedback within us. To easily develop a habit, you need to build this positive response. Responsibility will help with this. For example, invite a friend to run together (make an appointment - make a commitment). So you will enjoy communication, which means that the future habit will not start to cause negativity.

17. Competition is a catalyst for progress

Let your friends catch you weakly. Can't you eat sugar for a week? Can you go to the gym for six weeks? When you are challenged, you quickly accustom yourself to certain actions. Competitions also make you more responsible and generate positive emotions (see the previous point).

18. Because of indulgences, you stop trusting yourself

“Nothing will come from one cake” - following the logic “just once and no more”, you practically surrender to your weaknesses. After the "disappointment" there will be another, and a third, and … Exceptions form your thinking that indulgences are normal (not every day ?!). In fact, it undermines self-confidence.

19. Habit is a reward, not a punishment

Do not take the introduction of new positive habits as hard work. If you treat training as a duty, then you experience negative emotions and you will not be enough for a long time. Find a way to love the activity, such as experimenting with sports. This will start to have fun and solidify the habit.

20. It is easier to fail if there are several innovations

Experiment with five new habits. Check how long you hold out. It is much easier to follow one unfamiliar ritual than several at once. It is more rational to focus on a single habit, and when it comes to automatism, move on to the next.

21. Distractions are inevitable

Like everything new, at first this or that habit is encouraging: you are full of energy. But sooner or later, self-control weakens. You don't have to think about habits 24 hours a day - you just need to think about them once a day. Deviations from the intended goal are inevitable, but if you missed training several times, you should not quit the sport. Reconsider your motivation and refocus on the task at hand.

22. Publicity is great discipline

If you announce your diet on a blog or social media and promise to post your photos every two weeks, you will have a responsibility. After all, who wants to lose face in front of friends?

23. Learning from mistakes

Disruptions are inevitable, and you need to be able to learn from them. Every person is different. What works for some may not work at all for others. And without trial you will not know which methods are effective for you. Mistakes are a way to know yourself and, accordingly, become better.

24. Attitude determines the result

As already mentioned, all fail. The question is, what do they do after? Having failed, people are prone to self-flagellation. This is fine. However, guilt often gets in the way of learning a lesson and moving on. Remember: people who succeed in forming good habits are not those who do not make mistakes, but those who, after a mistake, find the strength to continue to change their lives.

25. Habits teach you to adapt and adapt

Do you forget to observe this or that ritual? Think what is wrong and fix it. Don't like its execution? Find the cause of the dislike and eliminate it. If thoughts-parasites are swarming in your head (“Why do I need all this?”), Get rid of them.

26. Support from loved ones will help you not to break down

Who do you go to when it's hard for you? Whose opinion is important to you? The support of these people is very significant. Spouse, best friend, colleague - when you are ready to send everything to hell, someone should definitely tell you: “Hold on! You will succeed!"

27. Limitations are only in your mind

You can often hear from people: "I can't give up sugar!", "I won't be able to live without meat!" And they really can't as long as they keep thinking that way. In fact, nothing is inaccessible. But if you continue to believe that your life depends on sweets, you really won't be able to give up cakes.

28. The environment should not interfere

It is better if she will help you. Decided to abstain from sweets? Don't buy it. And tell your loved ones not to. Ask your friends not to smoke in front of you if you are struggling with this harmful habit. You must create an environment that will help you change.

29. It is worth not thinking, but doing

Don't let yourself be procrastinated. Before a run, you can think about how difficult it will be for you, how long it will take, how cold it is outside … Or you can just lace up your sneakers and run. Get rid of mental barriers. To meditate, you just need to take a comfortable posture. To write - open a text editor.

30. Forced breaks - to be

There are situations when it is impossible to follow the planned plan. For example, you go on vacation to the village, and there is no swimming pool where you tried to go every day for the past months. OK. But don't take this as an excuse to quit swimming. Set a clear date when you can return to your habit. And do it when the day comes.

31. Habits depend on the situation

Triggers are often influenced by the environment. Life is fast-paced and dynamic. For example, your trigger for yoga is a shower. A ringing phone call when you just left the bathroom can unsettle you, switch to other things. You need to be prepared for this.

32. Bad habits can be replaced with good ones

Paradoxically, bad habits are often necessary for us. For some, a cigarette is a way to relieve stress. If you lose this "antidepressant", you will start to break down on loved ones. Here it is important to understand what causes a bad habit and try to find a healthier alternative to it.

33. You need to be kind to yourself

Being angry with yourself, blaming yourself when it doesn't work out - it doesn't help. Generally. Do not forget to praise yourself even for micro-successes and regularly remind yourself that you are walking the thorny road of struggle, trying to become happier, and this is oh, how difficult it is.

34. Perfectionism is evil

People often strive for excellence, but this is a stick in the wheel of progress. If you skip the ritual due to imperfect circumstances, such as meditating without the right music, forget about perfectionism and just do what you have to. Better little and bad than nothing.

35. Getting used in tandem is easier than alone

With a friend or colleague, it's much easier to start a business or stick to certain habits. So, if you are going to go on a diet, invite your spouse to join. You will be surprised how easy it will be.

36. Changing habits - a way of self-discovery

Habits are not only a way to change your life, but also a tool for self-discovery. By rooting a particular ritual, you learn a lot about yourself: what motivates you, how rational you are, what internal and external rewards work for you, and other points. In just a few months of working on yourself, you will learn more about yourself than in the previous 10 years. Thus, changing habits is beneficial, regardless of the outcome.