High Instruments for Behavior Change

In my research of habits, I’ve discovered that no software matches each hand. Alas, there’s no magic, one-size-fits all resolution for making or breaking a behavior.

It’s very useful to create good habits, as a result of habits are the invisible structure of day by day life; analysis reveals that about 40% of on daily basis’s actions are formed by habits.

All of us use habits, however we range dramatically in how we most successfully form these habits.

Nonetheless, I’ve discovered that some instruments do work particularly properly, and for many individuals.

So, for those who’re attempting to grasp a behavior, it’s value contemplating these prime instruments, as a result of they’re so extensively efficient.

You could find all these instruments in the Happier™ app, or, for those who want tangible instruments, many additionally exist in bodily type.

As you contemplate the highest instruments, it’s an enormous assist to know whether or not you’re an Upholder, Questioner, Obliger or Insurgent. The “4 Tendencies” character framework reveals loads about how one can most successfully sort out a behavior. Don’t know your Tendency? Take the free, fast quiz right here. (Greater than 3.2 million individuals have taken it.)

These prime instruments work for all 4 Tendencies, however totally different Tendencies would possibly use or body the instruments in a different way, to attraction to their perspective.

Don’t Break the Chain — Excellent for those who love a streak. You could find this software within the Happier app — it’s one of the vital well-liked instruments there — or you should use the bodily Don’t Break the Chain Journal.

Bear in mind: What we do most days issues greater than what we do on occasion.

Whereas Rebels don’t prefer to be chained to a habits, they do love a problem. Rebels usually use this software as a approach to problem themselves, and to say to others, “You thought I couldn’t do XYZ? Have a look at this!”

Numbers Tracker — That is additionally an especially well-liked software within the Happier app. Folks prefer to log their steps, phrases, minutes, and extra. It’s a approach to give ourselves “credit score.”

We handle what we monitor.

Questioners, particularly, have a tendency to love to trace.

One-Sentence Journal — Generally, once we’re preserving a behavior, we wish to document particulars alongside the best way. How straightforward or arduous you discovered that day’s expertise, whether or not you loved it, what you achieved, inventive challenges you confronted, and so forth.

You possibly can hold a one-sentence journal within the Happier app, or you should use the bodily One-Sentence Journal. One good factor in regards to the precise journal is that it may be an incredible souvenir — of the books you learn to your children, the recipes you tried, the steps you went by means of to start out your facet hustle, and so forth. 

Both means, writing in your One-Sentence Journal offers you a second for aware reflection in your behavior.

Picture Log — Create a visible document over time. Simple! Inventive! So enjoyable. 

Just like the Don’t Break the Chain or the One-Sentence Journal, it’s a approach to hold a streak or a document — however in photograph type. As an example, you would possibly take a photograph of one thing attention-grabbing each time you “Go Exterior 23 in 2023.” A quest is extra enjoyable than a jaunt.

I go to the Metropolitan Museum, and I take a photograph each time.

Accountability Companions — This can be a useful gizmo for those who profit from notifying a buddy, member of the family, coach, or group about your actions, or for those who submit on social media. This type of outer accountability is key for Obligers!

For a lot of Obligers, the Happier app or a pocket book can itself act as a type of outer accountability. My sister Elizabeth is this fashion. However for some Obligers, outer accountability have to be offered by an precise particular person. For that sort of particular person, the Accountability Companions software works greatest.

Monitor Your Whole — This software is terrific for those who prefer to measure numbers that add up over time, resembling miles, minutes, or phrases. You possibly can work out satisfying milestones resembling, “I’ve walked from New York Metropolis to Boston.”

Notifications — Generally, we simply have to be reminded to observe a behavior. You should utilize notifications to remind your self to work towards your purpose and to maintain a behavior uppermost in your thoughts.

One added benefit of a number of of those instruments — within the Happier app, in bodily type, or in any other case — is that they remind us of all we’ve already achieved. We are able to get so centered on our “to-do” lists that we neglect to recollect our “ta-da” lists of every part we’ve executed! Realizing all we’ve achieved can hold us feeling inspired and energized to maintain going.

Are you becoming a member of the “Go Exterior 23 in 23” problem, to go exterior for 23 minutes every day in 2023? #Outside23in23. Contemplate the way you would possibly use the High Instruments:

  • Don’t Break The Chain 
  • Numbers Trackers 
  • One-Sentence Journal 
  • The Picture Log — Elizabeth will use this, me too 
  • Accountability Companions 
  • Monitor Your Whole 
  • Notification

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