In his book the happiness advantage happiness researcher Shana core
discusses how we wanted to make practicing guitar a daily habit
however he encountered a problem one that plagues everyone
himself his guitar Romanian is covered with the guitar just a few steps away
Shawn still couldn't push himself to pick up the instrument so why was he so
hesitant to start practicing of course problem was a common one if you want to
change a habit in the long term in the beginning you have to rely on willpower
but willpower is a finite resource and can't be relied upon in other words the
more decisions you have to make on a daily basis the more likely you are to
experience what psychologists call decision fatigue once you experience
decision fatigue improving habits especially at the end of a stressful day
becomes less of a priority habitual negative behaviors like forgoing the gym
in favor of easier ones like watching television become routine
it becomes an almost inescapable rut given a choice disempowering habits
almost always trump behaviors that stretch us they offer us a path of least
resistance and when regularly forged become the easier choice but what if we
had a tool to reshape that path entirely a tool that made positive habits more
accessible what you need to focus on a common problem people have with changing
their habits is learning how to start if you think of a habit you tend to think
of the habit in its entirety all habits are comprised of multiple steps tiny
actions required to necessitate it and thinking about it is enough to overwhelm
anyone for example when you think about going to the gym you don't focus on the
routine part of the hobbit' loop ie exercising you focus on everything you
need to do to do the hobbit' you think about packing your gym bag traveling to
the gym changing into your gym clothes warming up exercising showering warming
down and traveling home that's a lot of things to think about but to ease into a
new habit you shouldn't picture the task in its entirety simply focus on the
first action you need to take in my case when going to the gym I
we focus on picking up my gym bag which is placed by my front door however what
if we redirected our focus from not only what we needed to do to start our habits
but also how we could make that start as easy as possible the power of activation
energy activation energy as a core explains is that spark you need to start
in physics activation energy is the initial spark needed to catalyze
reaction the same energy both physical and mental is needed of people to
overcome inertia and kickstart a positive habit in a course example he
realized that having to remove his guitar from his closet to practice
increase the effort he needed to practice even if that effort only cost
him an extra 20 seconds those 20 seconds meant the difference between doing his
habit and not he came to a resolution put his guitar in the center of his
apartment guess what happened he practiced guitar for 21 days straight
without exception a court called this the twenty second rule in his own words
lowering the barrier to change by just twenty seconds was all it took to help
me form a new habit in conclusion in order to adopt new habits you must avoid
relying on willpower and instead restrict the activation energy to start
up to a maximum of twenty seconds which will allow your mind to see the activity
as being easier to adopt allowing you to form a solid habit for the future thanks
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