Ditch the Struggle, Build Habits

Habits can often be more important than goals because these automatic tendencies, once established, can lead to incredible results. If you have goals without the habits to support them, you're not setting yourself up for success. Good habits provide a solid foundation, making it easier to achieve your goals. Here are four tips based on the principles in Atomic Habits by James Clear to help you build habits that stick.

1. Make It Easier

Remove any friction between you and the habit. For a college student struggling to get to class, finding housing within a 10 minute walk to most classes can make a huge difference. A 45 minute commute? That could stop you from going altogether.

2. Make It Obvious

To reinforce a new habit, make it as visible as possible. If you struggle with using a calendar, add a calendar widget to your home screen. That way, it's always right in front of you, making it a natural part of your routine. The more obvious a habit is, the more likely you are to stick with it.

3. Make It Attractive

Pair a habit you want to build with something you enjoy to increase your motivation. If you're trying to write a book and finding it tough to get started, reward yourself with something enjoyable—like a favorite smoothie or music—during or after your writing sessions. This creates a positive association, making the habit feel less like a chore and more like a treat.

4. Make It Satisfying

Create a positive feedback loop that makes the habit feel satisfying. If you're trying to turn in overdue assignments, regularly check the portal to see your progress. Seeing the results of your hard work can create reinforcement, motivating you to keep going. And remember, there's some crossover here—satisfying and attractive often go hand in hand!

Bad Habits Though…

The same principles work in reverse for breaking bad habits. Instead of making it easy, make it difficult. Maybe you have a habit of eating delicious truffle chips from Trader Joe’s (definitely not me). Don’t buy them! When you get that craving at home, the effort required to get in your car, drive to the store, and buy the chips often makes the craving not worth it. Suddenly, you find yourself reaching for a healthier option instead. You increased the friction.

Remember, small changes made consistently over time can lead to incredible results. And be patient with yourself! It takes 66 days to form a new habit. For someone with ADHD, it might take 90 to 120 days. Give yourself grace, and use tools like calendars, planners, and alarms to help make the process easier. Stay consistent, and you’ll see the benefits!

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