VIDEO: How to become 37.78 times better at anything | Atomic Habits summary (by James Clear)

3 tricks to make new habits stick

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Starting new habits is easy. But keeping them up, day after day? That’s the real challenge.

So to help you create lasting habits in 2023 and beyond, check out these tips:

Write it down.

Writing your habit in a journal or on a sticky note to put on your bathroom mirror clarifies your ideas and keeps you focused.

Tell others.

When you share your new goals and habits with people you trust, you gain support, accountability, and motivation to stay the course.

Anticipate roadblocks.

Remove any barriers you can predict—even if they seem small. The more convenient you make your habit, the more likely you’ll keep it up.

Here are some additional thoughts and considerations:

  1. Start small: One of the most effective ways to make new habits stick is to start with small, manageable goals. For example, if you want to start exercising more, begin by committing to just a few minutes of exercise each day, and gradually increase the duration as you become more comfortable with the habit.
  2. Use a reminder: Habits are easier to stick to when you have a reminder to prompt you to take action. This can be something as simple as setting an alarm on your phone or leaving a post-it note on your fridge.
  3. Track your progress: Keeping track of your progress can help you stay motivated and on track with your new habit. You can use a habit tracker app, a journal, or even a simple checkmark system to keep track of how often you are able to stick to your new habit.
  4. Make it a part of your daily routine: Habits become easier to stick to when they are integrated into our daily routine. Try to make the new habit a part of something you already do every day such as reading before going to bed or stretching after waking up.
  5. Find an accountability partner: Find someone who is also trying to build a similar habit or someone who will support you in your new habit. You can check in with each other and hold each other accountable.
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