ROCK thru your New Year intention with new approaches

1. Start with Identity-Based Habits

Clear emphasizes the importance of focusing on your identity rather than just setting goals. Instead of saying, “I want to lose weight,” think about the person you want to uncover. If you want to be healthier, identify the habits that align with that identity. This shift in mindset helps in cultivating habits that are sustainable in the long run.

For instance, if your intent is to exercise more, envision yourself as an active and fit person. Start with small, consistent actions that align with this identity, such as taking short walks or doing quick home workouts. Gradually, these actions become ingrained habits that contribute to your overall well-being.

2. Make Habits Obvious, Attractive, Easy, and Satisfying (O.A.E.S.)

The O.A.E.S. framework creates an environment that supports positive habits. Make your desired habits obvious by placing cues in your environment. For instance, leave a book on your nightstand if you want to read more.

Make habits attractive by associating them with something you enjoy. If you want to eat healthier, find nutritious foods you genuinely enjoy. Prepare them in a way that makes the experience satisfying, making it more likely that you’ll repeat your intention.

Additionally, make habits easy by breaking them down into smaller, manageable tasks. Start with short daily practice sessions if you want to learn a new skill. As the habit becomes easier, your motivation will increase. Finally, celebrate your successes, no matter how small. This satisfaction reinforces positive behavior and encourages habit formation.

3. Utilize Habit Stacking

Habit stacking involves integrating new habits into existing routines. Identify habits you already do consistently and attach your new habits to them. This makes remembering and incorporating the new behavior into your daily life easier.

For example, if your goal is to meditate daily, stack it onto an existing habit like brewing your morning coffee. Link the two activities, and meditation becomes a natural part of your routine over time.

4. Implement the Two-Minute Rule:

One of the key concepts in “Atomic Habits” is the two-minute rule. The idea is to break down habits into tasks that take less than two minutes to complete. Starting a new habit is often the most challenging part, and by making it as easy as possible, you increase the likelihood of success.

If you aim to start a daily writing habit, commit to writing for just two minutes each day. Once you’ve started, you’ll often find the momentum to continue beyond the initial two minutes.