Your computer has ‘default’ settings – actions it takes automatically, without instruction. And you can change those default settings to suit your personal tastes. Set them – and forget them.
We have default settings, too. They’re called habits. They’re actions we take without conscious instruction. Some of them help us. Some of them harm us.
If you want to build helpful habits effortlessly, here’s how.
Let’s use the good old standby of losing weight as an example. (Do you know that 63.4% of Australians are overweight?) There are countless actions you could take to build habits that would help you lose weight effortlessly. For instance, you could walk for 12 minutes every day. That would lose you 5 kilos over 12 months. The first few days might be hard; the next few easier, then easier and easier still. Build it into your routine by walking for 12 minutes before lunch, whatever the weather, and it won’t take long to build a habit. That 12-minute lunchtime walk becomes nearly as automatic as breathing.
Repetition builds habits. You could cut back your portions by 20% at every meal and not even notice it. That would lose you 12 kilos over 12 months. The first few days might be hard; the next few easier, then easier and easier. By the end of the month, you’ve got a habit.
Rules can build habits, too.chocoholics could eat chocolate only on odd-numbered days. That would lose them about 9 kilos a year. The first few days may be hard; the next few easier, then easier and easier. Before you know it, you’ve got a habit.
Little actions add up and they all become effortless, once they’re a habit. Those three actions could lose you 26 kilos in 12 months – that’s 4 dress sizes from 3 easy actions.
Ah, I hear you say. That’s all very well, but one needs willpower.
You know what? Willpower is like a muscle and like a muscle, you can strengthen it with regular exercise. Ask Mark Muraven from the University at Albany in New York. His research shows that regularly working your willpower muscle pays off. Start with simple actions that need only a little self-control, little things that aren’t a big deal.
Sweet tooth? Give up sweets for a month, even if you don’t want to lose weight. Hate exercise? Do 5 or 6 push-ups first thing in the forming, even if you don’t want puffy pects. Do you slouch? Make a point of sitting up straight every time you’re in a car, on a train or in a bus, at the computer, or eating a meal, even if you don’t want to improve your posture or look 5 kilos slimmer.
As you practice self-control, you strengthen your willpower muscles. Then, when push comes to shove, you have the willpower you need to do that difficult or stressful task that requires a lot of self-control.
I’m off for a 12-minute walk.