🎨 Aim for 37 times better or risk nothing in the New Year

|| Get 37x better this year with simple, effective habits. || From personal stories to top hacks for sticking to your resolutions, discover how to transform your life bit by bit. || Are you ready to take the first step and avoid the risk of losing it all? || Join the journey to a better you. ||

Photo by Prophsee Journals / Unsplash

At a glance:

Unlock the secret to being 37 times better this year with simple, effective habits.
From personal stories to top hacks for sticking to your resolutions, discover how to transform your life bit by bit.
Are you ready to take the first step and avoid the risk of losing it all?
Join the journey to a better you.

January often finds us proudly realizing and marking our progress in New Year's resolutions aimed to build new habits. Yet, does this sense of accomplishment persist throughout the year for everyone? Definitely it’s not easy to stick to them for 12 months, yet the prize is tempting.

I love James Clear visuals that in the most straightforward yet profoundly inspiring way shows why we should stick to building good habits:

Source: James Clear “Atomic Habits”

This concept poses a compelling choice: by next year, you could be 37 times better, or you could potentially lose everything. Which path will you choose?

My journey in adhering to my goals and resolutions has taught me a lot. Even though I consider myself quite adept at maintaining my decisions, I have greatly benefited from adopting techniques shared by thought leaders. My focus has been heavily on personal development, relentlessly searching for the best methods to enhance the quality of life and discovering the most effective techniques for my own improvement.

As we navigate our resolutions, what are some of the methods that have worked for you? Let's share and grow together.

My (subjective) list of 10 best hacks focused on how to stick with your resolutions to successfully build a habit:

#1 Cognitive Restructuring (Inspired by Jay Shetty).

What's your reaction when you face a setback? Do you find yourself getting angry and thinking it's no longer worth the effort? Does a single failure demotivate you, leaving you doubting your ability to succeed? Cognitive restructuring is designed to transform these unhealthy beliefs and thought patterns. The goal is to reshape your thinking processes, enhancing your mental health and well-being. Instead of self-punishment for breaking a habit, it encourages you to analyze the situation. Understand what happened and why, allowing for a constructive perspective on the event.

Implement this approach and strive to never miss two days in a row – that's when it becomes challenging to bounce back. Plan the night before for the next day, setting the stage for success.

#2 Surround yourself with motivation.

There are various ways to create a motivational environment, tailored to what resonates with you. It can range from small gestures like placing inspirational messages around you to redesigning your space or connecting with like-minded people.

Consider experimenting with different approaches: display inspirational quotes on your mobile device or print them and hang them in your home to keep motivation in plain sight. As James Clear aptly puts it, “To make good habits easier, reduce the number of steps to do them. To make bad habits harder, increase the number of steps between you and the habit.” Take a moment to analyze your space and introduce changes. You might be surprised by the significant impact of small adjustments.

Also, take Jay Shetty's advice and engage with people who inspire you. Follow individuals on social media who are aiming for similar goals and share motivational content.

These changes are not overly demanding, so why not give them a try?

#3 Track your repetitiveness and progress.

Scientific evidence supports the notion that tracking progress significantly boosts motivation. In research conducted by Benjamin Harkin, Ph.D., of the University of Sheffield, and his colleagues, it was discovered that monitoring goal progress not only increases the likelihood of achieving that goal, but the more frequently progress is monitored, the greater the chance of success.

There are numerous methods to track your progress:

Print a large daily calendar and mark your achievements.
Install a tracking app on your mobile device (e.g. Habitica - where you can gamify your goals)
Note your progress in a journal.

I personally prefer the last method, using my journal to tick off the habits I'm working on each day as I complete them. At the end of each month, quarter, or year, I take the time to review and summarize my success rate.

Embrace your achievements fully. Celebrate your accomplishments and reward yourself for maintaining your habits. Making a big deal of your successes is a crucial part of the process

#4 Habit bundling.

Pair a habit you struggle with alongside a more enjoyable activity. For instance, listen to your favorite podcast while doing household chores, or combine your morning coffee ritual with sorting your mailbox. Any combination that helps you stick to less favored behaviors, while aligning with your goals, will be effective.

Bundling two or three smaller habits and performing them sequentially can also help establish a solid routine (for inspiration, see #10 The 10-7-3 Routine). I've incorporated this strategy into my morning routine, and it has simplified execution significantly (see my recent post).

#5 Stick to top performers.

A recent study reveals that if you sit within 25 feet of top performers, your own performance can improve by 15%. Conversely, being surrounded by those with lower performance can decrease your output by 30%! It's crucial to find top performers in various fields and stay close to them to build your habits and improve the quality of your performance.

If your goal is to get fit, consider going to the gym and working with a personal trainer who can motivate and guide you. If you're looking to enhance your organizational skills, seek out individuals who excel in this area. Observe, learn, and absorb their techniques."

#6 Commit.

Personally, I find mastering skills or learning independently to be challenging. It demands a great deal of self-discipline. While it's certainly possible, it's not easy. If you're struggling, consider making a commitment. Enroll in a course and pay for it, or join with a friend so you can motivate each other.

James Clear also suggests in his method the idea of signing a contract with yourself. I must admit, I haven't tried this approach personally, but it could be the perfect solution for some people.

#7 Step by step.

Don't attempt to conquer the world in a single day. Starting with too many habits at once can lead to failure and demotivation. Approach habit formation intelligently. Begin with one small, manageable task and gradually progress. Set yourself up for success by choosing tasks that are virtually fail-proof. Celebrate each success, and only when you feel confident, introduce a new habit. This gradual approach not only builds momentum but also strengthens your self-belief and commitment to long-term change. Each small victory lays the foundation for more complex and challenging habits in the future.

#8 Effective vs. efficient.

Especially important when we talk about big goals and the various habits that lead towards them. For example, with annual goals, make sure you plan your smaller quarterly goals, then break these down into monthly and weekly objectives. Ultimately, you'll have daily actions that need to be followed. However, don't overload your daily routine with too many small tasks. Ensure you include larger, more significant items — the so-called 'frogs' to eat — whose completion will instantly show progress. Instant results are the best motivating solution. Plan them smartly, so that each week you feel you are progressing.

Looking for a tool to help with goal planning? Check out Amanda Goetz's goal-setting process.

#9 Prioritize quality sleep.

Quality sleep is a cornerstone of long-term success. Without consistent, restful sleep, the likelihood of faltering in your resolutions increases significantly. Insufficient sleep can lead to a range of issues, such as diminished focus, slower reaction times, and impaired mental performance, all of which can hinder your progress towards achieving your goals.

For those interested in understanding the critical role sleep plays in our lives, I highly recommend 'Why We Sleep?' by Matthew Walker. This book offers a comprehensive analysis and explains how integral sleep is to every aspect of our existence.

#10 The 10-7-3 routine (by Jay Shetty).

Many people share common goals in their morning routines, such as exercising, meditating, and self-reflecting.

I'm a big fan of Jay Shetty's 10-7-3 model, which structures a 20-minute morning routine. It begins with 10 minutes of exercise. For a quick and effective workout, Chris Heria's 10-Minute Morning Routine is excellent – I often turn to it myself when I'm pressed for time. This is followed by 7 minutes of meditation and 3 minutes of journaling.

And just like that, you can tick off three habits each day.

Closing remarks...

There are many ways to boost motivation and empowerment; the key is to find what resonates most with you. Remember, simplicity often yields the best results – sometimes less truly is more. Don't hesitate to try different approaches and experiment. As long as you remain committed to your habits, you're on the winning path and well on your way to being 37 times better by year's end - hopefully, that's the most motivating takeaway!

So, what’s your next move? Will you join the journey to becoming 37 times better, or will you let this chance pass by? The decision is yours. Keep in mind that a wealth of tools, inspiration, and a supportive community are right here, ready to back you every step of the way."

Summary - my top 10 hacks for staying motivated (based on top leaders techniques):

#1 Cognitive restructuring

#2 Surround yourself with motivation

#3 Track your repetitiveness and progress

#4 Habit bundling

#5 Stick to top performers

#6 Commit

#7 Step by step

#8 Effective vs. efficient

#9 Prioritize quality sleep

#10 The 10-7-3 routine (by Jay Shetty)

Need some help in building your habits? Try 30 Days to Better Habits lessons from James Clear.

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