Developing habit is a strategic process, however something that has worked well with person A might not work well for person B. Two people are different in many ways. Hence, it is important to understand the self-more clearly and develop self-awareness. This article will focus on habit building and bad habit eliminating technique using -

  • Habit stacking
  • Joining a culture/group
  • Reducing Exposure

Habit Stacking:

Habit Stacking is adding a new behavior to an existing habit. In other words, the process involves grouping together small activities into a routine which you link to a habit already set in your day.

The first part of ‘Implementing intentions’ is the plan an individual makes beforehand about WHEN and WHERE to ACT. In the habit stacking process, one has to consider ‘After’ or ‘Before’ (of the current habit) or add on ‘I will’ (with a new habit).

For example, the toolbox meeting is scheduled at 8:00 a.m. in the engine room to plan daily operations. I will reach 10 mins before the meeting and bond with one team member on daily basis – so this way I am able to add a new behavior/action in my existing habit.

Another instance, I will walk 2k steps at 17:00 hrs. in the outdoor activity area. While on walk I will listen to two songs that helps me to release stress and feel positive – with this I try to add a new behavior to an existing habit that elevates my mood further.

Joining a Culture or Group:

Being a part of a group that encourages you to reach the desired outcome assists you in moving in that direction. In one study it was found, a chimpanzee learns an effective way to crack nuts open as a member of a group but when he is switched to a new group that uses a less effective way, it will stop using the superior nut cracking method just to blend in with the group he/she is a part of.

Humans are similar too, to comply and feel accepted in the group, we keep modifying our habits. Hence, choose to be a part of the culture or group that reinforces your will to achieve goals in healthy and improved manner.

  • I will spend 30mins a day with my manager to learn more about the next rank I am aiming for.
  • I will spend 2 hours per week with the right resource on working on my shortcomings.

Reducing Exposure:

We all are chained to some unhealthy habits that serves us no good. But over a period those habits become strong companion of ours, and we fall back to them despite our constant efforts to get rid of them.

Let’s say, a web series or downloaded movies on my phone keeps me awake for long hours. This results in insufficient sleep which leads to reporting late for the shift next day. Remember habits that are formed for months, or years will not change in few days. Patience and small consistent efforts are the key. Reducing the exposure, is one strategy to get over unhealthy habits. In the above case, few ways to work on reducing exposure are -

  • Putting away the phone (away from your reach)
  • Switching off the phone 30 minutes before bedtime
  • Restricting screen hour on a daily basis by setting an alarm or reminder
  • Counting positive experience/s of the day
  • One learning from the day
  • Reflecting on growth journey
  • Delaying the temptation by 5 mins each time and so on

Not to forget, Slow and steady wins the race.