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TODAY’S IDEA: 5 Strategies for eliminating bad habits
— From The Compound Effect: Jumpstart Your Income, Your Life, Your Success by Darren Hardy
“Habits and behaviors never lie,” says Darren Hardy, entrepreneur and author of The Compound Effect. “If there’s a discrepancy between what you say and what you do, I’m going to believe what you do every time.”
Based on what we do, Hardy suggests making a list of bad or not-so-good habits that we want to eliminate. Take a good look at your actions, they speak much louder than your words. Hardy says,
If you tell me you want to be healthy, but you’ve got Doritos dust on your fingers, I’m believing the Doritos. If you say self-improvement is a priority, but you spend more time with your Xbox than at the library, I’m believing the Xbox. If you say you’re a dedicated professional, but you show up late and unprepared, your behavior rats you out every time. You say your family is your top priority, but if they don’t appear on your busy calendar, they aren’t, really.
Habits take us by the reigns unless we consciously make an effort to change them. Let’s look at five strategies to “uproot those sabotaging bad habits and plant new, positive, and healthy ones in their place.”
“Your habits are learned; therefore, they can be unlearned.”
Hardy shares some game-changing strategies, yet the overall key, he says, “is to make your why-power so strong that it overwhelms your urges for instant gratification.”
1. Identify your triggers. After you finished your list, look at the habits you want to change, and identify “The Big 4s” that trigger those habits: (1) who, (2) what, (3) where, and (4) when.
2. Clean house. “Get to scrubbin’,” says Hardy. “And I mean this literally and figuratively. Get rid of whatever enables your bad habits.” Depending on what your goal is, get rid of all the things that trigger even the slightest thought of it. For instance, he says, “If you want to eat more healthfully, clean your cupboards of all [that’s non-healthy], stop buying the junk food—and stop buying into the argument that it’s ‘not fair’ to deny the other people in your family junk food just because you don’t want it in your life… everyone in your family is better off without it.”
3. Swap it. “Look again at your list of bad habits. How can you alter them so that they’re not as harmful? Can you replace them with healthier habits or drop-kick them altogether? As in, for good.” For instance, Hardy says that he loves something sweet after eating, yet if there’s ice cream, it’ll turn into a 1200-calorie binge fest. Instead, he simply eats two Hershey’s kisses that only add 50 calories to his diet. What can you replace progressively or swap out completely?
4. Ease in. “For some of your long-standing and deep-rooted habits, it may be more effective to take small steps to ease into unwinding them. You may have spent decades repeating, cementing, and fortifying those habits, so it can be wise to give yourself some time to unravel them, one step at a time.” Hardy tells of a time when he and his wife decided to cut caffeine out of their diet. Instead of going cold turkey, he recalls, “We first went to 50/50—50 percent decaffeinated and 50 percent regular for a week. Then 100 percent decaf for another week. Then Earl Grey decaf tea for a week, followed by decaf green tea. It took us a month to get there, but we didn’t suffer even a moment of caffeine withdrawal—no headaches, no sleepiness, no brain fog, no nothing.”
5. Or jump in. “Not everyone is wired the same way. Some researchers have found that it can be paradoxically easier for people to make lifestyle changes if they change a great many bad habits at once.” Hardy tells stories of people who have come out of surgery and have changed their lifestyle and dietary habits completely. Or people who have gone cold turkey.
On these two last points, Hardy likens it to wading into a body of cold water or jumping in. Each one of us is different and we know what will work best for us. To determine this, he suggests asking yourself, “Where can I start slow and hold myself accountable?” and “Where do I need to take that bigger leap? Where have I been avoiding pain or discomfort, when I know deep down that I’ll adapt in no time if I just go for it?”
ACTION
TODAY: Make a list of the habits that you’d like to change and identify your “Big 4” triggers. Think of whether there is a way to swap it or if you prefer to eliminate it altogether.
FUTURE: Clean house and determine if you’ll ease in or jump in. Then do it. Make sure you have a strong enough WHY to help move you forward. Give yourself at least three months to ensure that the old habit is gone and that the new one is getting ingrained.
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