How to Effectively Establish Habit Systems Using Small Steps
Written on
Chapter 1: The Power of Small Steps
Many people often comment on my level of organization, productivity, and efficiency. It's a quality that others frequently admire, with many expressing that they simply aren't wired that way. Curious about my approach?
It’s all about systems and actionable, incremental steps. No questions asked.
A Practical Illustration: I have a daily medication routine.
I started this in 2017, following the instructions to take my medication each morning. Fast forward five years, and it has become an automatic part of my daily life. I’ve set up a digital reminder to ensure I don’t need to rely on my memory while I’m still waking up.
I’ve never forgotten a dose. Right after brushing my teeth, I take my medication, using the lingering taste of toothpaste to mask any aftertaste. Since one of the side effects is to keep me awake, taking it early in the day works perfectly.
I utilize a Habits app on my phone, which notifies me at 8 AM each morning. Additionally, I have a checkmark widget on my home screen that allows me to mark the task as completed. Some days, I take my meds even before the 8 AM reminder, and I simply check it off, preventing the notification from appearing later.
After taking the medication, I place the packet behind my toothpaste to keep it out of sight. Each evening, when I brush my teeth, I see it and move it back to the front of the shelf, ensuring it’s ready for the next morning and confirming that I haven’t missed a dose.
This may sound complex, but it has become second nature, requiring little conscious thought. I’m aware of how environmental cues can influence our behavior, so I’ve streamlined the process for ease.
It’s Rare to Need an Entire System
I’m sharing this insight because I realized how effective my multi-layered system is. This morning, I unintentionally tapped the ‘I’ve taken my meds’ button while switching screens. Even if I uncheck it later, the notification won’t return until the next day.
However, as soon as I ticked it, my fingers instinctively unchecked it without any conscious thought. I got up, took my medication, and then checked it off again.
Though it might seem excessive, this system eliminates the need for active decision-making, allowing me to follow my established routine effortlessly.
We All Have Our Systems
Most of us already utilize some form of a flow chart in our daily lives. For example, do you add the teabag before the milk? We all have habitual routines that enable us to operate on ‘autopilot.’
I’ve previously discussed the significance of systems in both academic settings and the popular game, The Sims. Once you begin looking for them, you’ll notice various aspects of your life where you already implement these routines:
- I placed my alarm clock across the room to encourage me to get out of bed.
- Teacups and tea bags are conveniently stored above the kettle.
- At work, one task needs to be completed before starting the next.
- I organize jars with labels facing out to easily find what I need.
- I hit the gym on my way home from work to reduce friction.
- Friday nights are reserved for laundry.
- My phone calendar keeps me updated on birthdays.
- I set out clothes for the next day the night before.
By outsourcing numerous decisions and constructing systems for making them in advance, we can free up our mental resources to tackle whatever challenges the day may bring.
Let’s Be Intentional About This
What habits do you wish to adopt without a mental struggle? Starting with daily activities is a good idea, but you may require multiple layers to your system.
Where could you potentially falter? For me, it’s forgetting entirely, waking up at different times, or the taste of breakfast affecting my routine. Identifying these obstacles allows you to create a ‘step’ in your system to address each one.
Always consider what a bad day might look like. One of my key strategies for goal-setting is to remain realistic about my capabilities on challenging days, rather than assuming I’ll always be in a positive mindset. This way, on tough days, I won’t feel like I’ve “missed” anything I typically rely on.
Chapter 2: Implementing Effective Habit Systems
To dive deeper into the process of building good habits, check out the following resources:
The first video, "9 Steps to Build Good Habits That ACTUALLY Stick," offers practical guidance on creating lasting changes in your routine.
The second video, "What are baby steps and how do you take them to make progress in your life?" emphasizes the importance of taking small, manageable steps toward your goals.