The Art of Habit Formation

There are many methods and techniques for habit formation, but I want to share four tips I found EXTREMELY powerful.

First, create a clear and specific plan. Schedule what to do and when down to the minute. For example, if you want to develop the habit of getting up early, write down your morning routine in detail: what time to wake up, meditate, exercise, read, and write.

Second, design an environment that naturally triggers desired behaviors. This strategy leverages the powerful driving force of our brain to help us repeat certain actions, making them sustainable. Human behaviors are shaped by long-term environmental influences. For instance, if you want to get up early, prepare your clothes the night before and put them next to your bed. If you want to read every day, have your book ready on your desk. Organize your living space to prompt the right actions in each area.

Third, set small and achievable goals, especially when starting a new habit. The goal should be so easy that it's almost impossible to fail. This approach ensures that we receive positive feedback, encouraging the long-term continuation of the habit. For example, when I started meditation, I initially set a goal of meditating for 15 minutes every morning, but I often got distracted. So I changed the goal just to take three deep breaths and focus solely on my breathing during that time. Meditating for 15 minutes can be challenging, but nearly everyone can manage 10 seconds.

Finally, seek feedback. Relying solely on our will to maintain a habit is tough and often unpleasant. While our rational brain understands the benefits, it is relatively weak. For example, we know exercise is good for us, but sticking to it long-term is difficult. However, if we can receive positive feedback that stimulates our emotional and instinctive brains, we can harness their strong driving forces to maintain habits. Their intense desires and emotional power are valuable for taking action. When they feel positive feedback and enjoyment from a habit, they can significantly drive our behavior. Recording progress and sharing experiences are all effective ways to obtain feedback.