Habit Change - Make It Easy

One of the critical things to do when creating a new habit is to make it easy. We always have something we want to work on. The main habit change I've been focused on is having doing regular mobility work.  I can say I've successfully added in this habit by making it easy. 

The hardest thing about making changes is when you encounter resistance. It happens to everyone. Motivation is the highest when you don't actually need to motivate to get started. I used this idea every day when I was pregnant but committed to moving my body every day. My mantra was “show up.”

How have I made my new habit easy? I leave a foam roller in the middle of the room, keep resistance bands in sight, keep books on mobility visible, and I have a mental list of different exercises. I commit to doing something super small- like 5 squats or lunges, foam roll for 20 seconds, do 1 stretch… I have made it so easy that I can't resist getting started. I also focus on the feeling when I'm done to build and reinforce intrinsic motivation.

What habit are you trying to incorporate and how can you make it easy?

Alternatively, “make it hard” works for things you are trying to do less of. For example, we keep our beer unrefrigerated and in a cabinet so if we want a beer, we have to wait for it to get cold once we put it in the fridge. That way, we know it's something we really want. 

Other ideas to “make it easy” for common habits people are trying to change:

• Meditate for 1 minute. You don't even need to use an app. Or use an app and only do one minute.
• Get your bike ready to ride in advance
• Get out the cookbook and open it to the page of the recipe you want to make (alternatively, get out all the ingredients)
• Do 1 push-up
• Go to bed 5 minutes earlier
• Eat one extra serving of vegetables per day

If you think small changes don't add up over time, they do! Think of the compounding effect or how that also applies to inaction. Often times making it easy helps you step into the identity of the person you're trying to become!

Related podcast: Atomic Habits with #1 NYT Bestselling Author James Clear