Habit Snack #1
Habit Snack#1
Introducing…
Welcome to the first ever issue of Habit Snacks!
If you’re reading this, welcome to my little habit experiment! This newsletter is a space for sharing practical tools to support a life that feels aligned and sustainable. The goal is never perfection, just progress, one step at a time.
What can you expect? A brief story, a framework or practice you can try out, and then it’s up to you to take what works, and drop what doesn’t!
Today’s Habit: The 20 second rule
The more we have to think about something, the more we postpone it. The more effort something takes, the less likely we are to do it.
Shawn Achor, The Happiness Advantage
I’ve been trying to get back into my 3-times-a-week exercise routine, and let me tell you, I’ve thought about it A LOT. When I should schedule it, what exercises I should do, and of course, all the reasons I’ll start…next week.
So, maybe it’s time to take another stab at this 20 second rule. Research tells us that every activity requires a certain amount of “activation energy.” The step from thinking the thing to doing the thing requires effort.
What if we set our environment up to help us out? Whatever your goal is, set up your space so it only takes 20 seconds or less to start the given activity.
To borrow an example from Achor, say you want to learn guitar. Count the number of steps between thinking the thing and doing the thing:
Walk to the closet
Open the closet door
Take the guitar case out
Walk to the living room
Take the guitar out of the case
Tune the guitar
Start practicing
Just thinking through that list and I’ve already picked up my phone to scroll before I get to step 4. So, reduce the barriers: move the guitar to the living room. Now the steps become:
Pick up guitar
Tune guitar
Start practicing
Make your environment work FOR you!
Want to lift weights more? Move the dumbbells to the living room in the same eye line as your TV.
Trying to drink less? Move the wine to an awkward to reach location that has multiple steps to access.
BONUS: try habit stacking. Figure out an existing cue (something you already do consistently) that will trigger the desired habit. Let your current habits serve as a foundation for new ones.
Try it out for yourself: When I do X, I will do Y.
For example:
"“Every day after I brush my teeth, I’ll do 5 push ups.”
“As soon as I finish dinner I’ll practice piano.”
“When I take the dog for a walk I’ll call a friend.”
What habits are you going to play with?
I’d love to hear from you about what works and what doesn’t, and I’ll be trying things out right along side you. And don’t worry if it doesn’t look the way you expected; perfection was never the goal. :)
How can I help?
I love learning, and sharing it with others to help make their lives and work more effective, fulfilling, and fun!
How do I do this? I offer Development Coaching, Business Consulting,and I partner with global Learning & Development companies to lead Facilitated Learning sessions centered around improving conversations and leadership, all with a dash of humor - because why not make it fun?
Book a complimentary 30-45 minute call and we can chat about how I may be able to support you or your organization.
Book your free discovery call!
Today’s references are brought to you by: The Happiness Advantage by Shawn Achor and Atomic Habits by James Clear
Tali Graham, ACC
Practical Habits Consulting, LLC
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