Habits - Building better processes

Have you ever wondered why some people find it easier to make steady progress towards their goals, or how some seem to be able to get more out of the time in a day. The difference is the habits. 

Habits are the actions and thoughts that our brain finds so important they automate them. Their importance cannot be overstated, they dictate the results of your life. The difference between achieving goals and falling short is often the habits. 

It’s possible to change your habits, to get more enjoyment and fulfilment out of your daily life, as even in reaching long term goals.

The Science of Habits: James Clear's Four Laws of behaviour Change

In Atomic Habits, James Clear outlines four laws for creating effective habits:

1. Make it Obvious - Have clear cues for the habit.

2. Make it Attractive - Find ways to make it appealing.

3. Make it Easy - Reduce friction so it’s easy to do.

4. Make it Satisfying - Add positive reinforcement for completion.

To break a habit, Clear suggests inverting these rules:

1. Make it Invisible - Remove cues for the habit.

2. Make it Unattractive - See it as something that doesn't serve you.

3. Make it Challenging - Add obstacles to doing it.

4. Make it Unsatisfying - Make sure it doesn’t feel rewarding.

Example: 

If you decide you want to read every night before bed. You can start in the morning, by placing a book on your pillow, after you make your bed. That way when you get to bed at night your book is there waiting for you. 

This is an example of rules 1 and 3. Making it obvious and easy. 

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Imagine you want to reduce time spent scrolling social media when you wake up. Placing your phone out of reach at night makes it harder to mindlessly scroll first thing in the morning. This simple change, which follows the “make it challenging” rule, may turn 30 minutes of scrolling into a productive morning routine. Especially If you replace it with a clear morning routine. 

The Journey Over the Destination

We often hear that it takes 10,000 hours to master a skill. And though the “10,000-hour rule” might not be literal, the lesson is clear: achieving mastery is a long game that anyone can play. The habits you form along the way become far more valuable than the final achievement.

Motivational speaker Jim Rohn put it well: “The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” So while goals give us direction, habits and processes shape who we become.

Tips to Strengthen Your Habits and Processes

• Start Small: Break down big goals into manageable steps. Begin with habits that are so easy you can’t say no.

• Reflect and Adjust: Take time to assess your progress. Adjust habits that aren’t serving you.

• Celebrate Small Wins: Reinforce habits by celebrating milestones, no matter how small.

• Focus on Process, Not Perfection: Aim for consistent action rather than flawless results.

  
  

In the end, strong habits and a commitment to the process will not only bring you closer to your goals but will also build resilience, self-discipline, and satisfaction in the journey. Remember, the process will often outshine the end goal, because it’s the daily work and commitment that define who you are.

Good Habits for Artists and Creators

Rick Rubin says, “Good habits create good art. The way we do anything is the way we do everything.” Think about each choice, action, and word with care. Living with intentionality makes your habits not only productive but aligned with who you are and what you aim to achieve.

For example, if you’re an artist, build a habit of sketching daily—not necessarily a masterpiece, but something to keep your creativity active. This daily practice brings long-term results, creating the foundation for consistent and authentic work.

Writers: Many renowned authors practice a daily writing routine. Stephen King writes every morning without fail, whether or not he feels inspired, knowing that dedication to the process fuels his creativity.

Athletes: Swimmer Michael Phelps followed a rigorous training schedule, visualizing his races down to each stroke. His consistency in training and visualization helped him make Olympic history.

Extra tips.

1. Anchor New Habits to Existing Ones

• Tip: Pair a new habit with something you already do daily. For instance, if you want to meditate, do it right after brushing your teeth each morning. This "habit stacking" method makes it easier to remember and integrate.

• Example: After each lunch break, write for 10 minutes. Over time, this short session can compound into substantial progress on a project.

  
  

2. Start Small, Then Scale Up

• Tip: Begin with a habit that’s almost too easy to ignore, then gradually increase it. This approach helps build consistency without overwhelming you.

• Example: If you’re starting a fitness routine, begin with five minutes of stretching or one set of an exercise. Add to it as the habit becomes automatic.

  
  

3. Set Clear Cues and Reminders

• Tip: Place visual reminders where you’ll see them, like a journal on your bedside table or a water bottle at your desk. Consistent cues help reinforce habits until they’re second nature.

• Example: If you’re trying to drink more water, keep a bottle within arm’s reach at all times. Set a reminder on your phone if needed.

  
  

4. Reward Yourself

• Tip: Reinforce habits by associating them with a positive outcome. This can be small but enjoyable, like a cup of tea after finishing a task.

• Example: After completing a difficult task or meeting your daily goal, take a few minutes to relax or do something you love. Positive reinforcement makes the habit more rewarding.

  
  

5. Evaluate and Adjust as You Go

• Tip: Periodically review your progress and refine your habits. Are they still aligned with your goals, or do they need adjustments? Flexibility allows you to adapt habits as you evolve.

• Example: Every month, reflect on how your habits feel. If something isn’t effective, modify it. For example, if journaling at night feels tiring, try doing it in the morning.

So, let’s start now and get in our 10,000 hours.