Skip to main content

How to use big change to make new habits

Change is disruptive

Think back to the last time you had a major change happen in your life. For example, changing jobs, moving in with your partner, having your first child or getting a dog. It’s a disruption. You have to find a new route to work. You have to get up earlier. You can’t get in the bathroom at the same time you always do. Your life is dictated by something smaller and noisier than you. Your routine is upended.

Change creates new reminders

All routines (habits) are initiated by a reminder. When a major change occurs in your environment, situation or physical condition some of your reminders will change – which means so will some of your habits. Big change can be an exciting opportunity to create new good habits. It can also dangerous time for your existing good habits.

Change is good

When you know a major change is going to occur in your life, take some time to think about what new habits you want to create as a result. Use the change to create good new habits. Take advantage of it. Some of the reminders that could change are:
New job
  • New route to work.
  • Earlier or later departure time from home.
  • More or less time to exercise in the morning before work.
  • New or no coffee shop on the way to work.
  • New or no lunch place at work.
  • New or no gym at work.
  • New or no place to walk at work.
  • New or no vending machines with unhealthy snacks.
  • Earlier or later arrival time at home.
New house
  • New route to work.
  • Earlier or later departure time to work.
  • New clothing uniform.
  • New location for foods.
  • New or no walking or running routes.
  • New cupboard in the bathroom.
New arrival
  • Less time to get ready in the morning.
  • Less time to cook healthy meals for yourself.
  • Less time to go to the bar.
  • Less control over your own time.
In addition to thinking about new habits to create you should also take some time to think about what existing habits you want to keep.

How to use change to your advantage

First of all identify one habit you want to maintain and one new habit you want to create.
Next identify what the current reminder and what the new reminder could be.
Then use the “Three Notes” method to create or modify the habit.


Popular posts from this blog

Be Happy. Go For A Good Walk.

One of the best ways to boost your happiness is to get in to the habit of going for a Good Walk.

How to change your eating habits and lose weight

The top New Years Resolution year after year is to lose weight. The first tactic people usually try when losing weight is to start exercising. Going for a 30 minute run will burn about 400 calories. That’s about the same amount of calories as a single donut. You can’t outrun your plate! Exercise has a whole host of benefits but contributing to weight loss for most people is not one. If you want to lose weight you are going to have to change your eating habits. Habit 1. Drink more water.
People often confuse thirst with hunger. If you think you are hungry get in to the habit of drinking a glass of water and waiting 20 minutes. If you are still hungry then, go for it. As an added bonus, having a glass of zero calorie water in your stomach will help you feel full sooner.

Habit 2. Get enough sleep.
People often make up for having low energy because they are tired by eating. Make sure you go to bed at a time that gives you eight hours of sleep. Sticking to a consistent bedtime seven days a we…

What is WOOP and how can it help me achieve my goals?

WOOP is a science based mental strategy people can use to fulfill their wishes, set preferences and change their habits. The technique is based on 20 years of research and was developed by psychologist Gabriele Oettingen. The scientific name for it is Mental Contrasting with Implementation Intentions. Mental Contrasting is the concept comparing your future wish with your current reality. Implementation Intentions are the practice of deciding in advance what you will do in a given situation. 
WOOP is short for:
W - Wish. O - Outcome. O - Obstacles. P - Plan.
WISH The first step is to name a wish that is challenging but feasible. Set a time frame for the wish. Ask yourself if the wish is dear to you and if it's challenging yet achievable. Once you are done, note it down in 3 - 6 words. Pause and really picture it in your head.
For example: I want to exercise more.
OUTCOME Then think about the very best outcome and imagine it. What would the biggest benefit to achieving your wish be? How would…