4 rules for making new habits stick
Make it obvious, attractive, easy and satisfying
Let’s say you want to start a new habit. It might be meditating, writing, exercising, drawing, baking, or something else entirely—the principles for making new habits stick are the same. As James Clear writes in his book Atomic Habits, there are 4 rules you need to follow to build a new habit.
Make it obvious - Where and when will you do it? What materials will you need and are they to hand? How can you get ready so you don’t have to think about these things when it’s time to start?
Make it attractive - How will you feel when you have done it? How can you make it appealing? Who can you do it with? What can you listen to while doing it?
Make it easy - What other habit can you attach it to, or swap it for? How can you prepare, so that it takes no time to start doing it? What obstacles can you remove?
Make it satisfying - How can you reward yourself when you have done it? How will you celebrate success?
Changing habits is hard. How many New Year’s resolutions make it past January? The most useful tip for me has been swapping an old habit for a new one. It doesn’t require finding additional time, doesn’t require too much planning, and kills two birds with one stone by removing something less desirable and replacing it with something I want to start doing.
For example, in the last year since reading this book, I have switched coffee for decaf, social media scrolling for writing/journaling, and daily long walks for a better balance of short walks, and trips to the gym where I either swim, run, or take yoga classes. These were relatively easy substitutions to make and I feel much better for them. The old habits weren’t necessarily bad, but I’ve upgraded them to ones that feel better.
What new habits do you want to create?
If you found this useful, please feel free to share the newsletter or post with someone you think might be interested.
