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on April 12, 2017
Whether you work for yourself or for a company, you work for yourself. As such, your ability to use your aptitude and your skills is based solely on your personal effectiveness.
Habits are “tax free.” Once you have them they cost nothing in terms of emotional energy, and effort.
Much has been written about habits, among the best of which “The Power of Habit” by Charles Duhigg was reviewed in this column in 2012. Habits, he explains, work through a cycle of cue, routine and reward. The cue may be the feeling of nervousness, the routine is eating junk food, the reward is feeling calmer. Changing the routine to, for example, a few minutes of mindful breathing with your eyes closed, might produce the same reward – feeling calmer. Ending a bad habit by substituting a good one produces the same emotional reward without the downside.
Doepker’s contribution to the subject of habits is the focus on creating good habits rather than addressing bad ones. The approach that Doepker takes is one that does not need much willpower or motivation to achieve success.
“When I wanted to develop the habit of meditation,” he explains, “I set a target of 30 seconds of meditation each day. I knew that I could follow through with this without fail, every day, no matter how crazy that day was. In fact, it was so easy it would almost hurt my pride not to do it.”
This is the basis of what Doekper calls a “micro-habit”. It entails performing an action that will propel you in the right direction, so you can improve as you progress.
Establishing a routine is the immediate, critical step. The routine is more important at first than the results. It may take days, weeks, or months for the routine to become a habit, but you will eventually have an almost effortless, good habit. At first, consistency trumps all else.
The beauty of the approach is that it relies only on the smallest amount of willpower to get started.
Any necessary work activity can become a habit: replying to work correspondence the same day, keeping abreast of industry issues, making notes immediately after all meetings, and so on.
Ensuring that you do the micro-habit is often aided by a signal that it is to be done now. An aural cue might be an alarm that it is 4:45, indicating that you need to start replying to the day’s correspondence. Besides sensory reminders such visual (sticky-notes to yourself) or aural cues, tying a new habit to something you do daily already, helps. Since you commute to and from work each day, you could save returning calls for this time so that the commute becomes the cue.
If you find yourself forgetting once a week or more, you need to question whether the issue is that important to you.
Doepker compares significant issues that are forgotten to breaking a diet plan. The usual response to the realization that you ate really badly over the past few days, is that you might as well indulge through the weekend and start afresh next week. “If you missed a shower one day, would you wait until next week to start taking showers again?” he asks. Habits need to be more like showers than diets. Get back on track fast!
The language that we use when thinking about habits, matters. Dieters who use restrictive phrases such as “I can’t,” make a healthier choice 39% of the time. Those who think “I don’t,” which is more empowering because it represents making a choice, made a healthier choice 64% of the time.
Thinking that reflects a conscious choice, rather than a compulsion, is what you are doing anyway - making a choice. “I do not go home without replying to at least one piece of correspondence,” is more effective than “I have to reply to correspondence before going home.”
Success is often impaired by setting too many mini-habits. You cannot do everything at once, but you can do one thing at a time.
There are three words to effortlessly overcome what otherwise overwhelm you. “Can I just do…?” Doepker give this example: “Let’s say I don’t feel like doing an hour-long workout. I can ask, ‘Can I just do the warmup?’”
Instead of trying to get motivation, try to get momentum. The motivation will follow naturally for any important issue.
Choosing something small and easy, the mini-habit, gives you a way of not having to be perfect, and still making progress toward a strong habit. Once you get going, you often want to keep on going. By reducing the habit, you get started so that you can later add and upgrade, and keep growing.
A effective and very simple method.
Readability Light -+--- Serious
Insights High -+--- Low
Practical High +---- Low
*Ian Mann of Gateways consults internationally on leadership and strategy and is the author of Strategy that Works.
Habits are “tax free.” Once you have them they cost nothing in terms of emotional energy, and effort.
Much has been written about habits, among the best of which “The Power of Habit” by Charles Duhigg was reviewed in this column in 2012. Habits, he explains, work through a cycle of cue, routine and reward. The cue may be the feeling of nervousness, the routine is eating junk food, the reward is feeling calmer. Changing the routine to, for example, a few minutes of mindful breathing with your eyes closed, might produce the same reward – feeling calmer. Ending a bad habit by substituting a good one produces the same emotional reward without the downside.
Doepker’s contribution to the subject of habits is the focus on creating good habits rather than addressing bad ones. The approach that Doepker takes is one that does not need much willpower or motivation to achieve success.
“When I wanted to develop the habit of meditation,” he explains, “I set a target of 30 seconds of meditation each day. I knew that I could follow through with this without fail, every day, no matter how crazy that day was. In fact, it was so easy it would almost hurt my pride not to do it.”
This is the basis of what Doekper calls a “micro-habit”. It entails performing an action that will propel you in the right direction, so you can improve as you progress.
Establishing a routine is the immediate, critical step. The routine is more important at first than the results. It may take days, weeks, or months for the routine to become a habit, but you will eventually have an almost effortless, good habit. At first, consistency trumps all else.
The beauty of the approach is that it relies only on the smallest amount of willpower to get started.
Any necessary work activity can become a habit: replying to work correspondence the same day, keeping abreast of industry issues, making notes immediately after all meetings, and so on.
Ensuring that you do the micro-habit is often aided by a signal that it is to be done now. An aural cue might be an alarm that it is 4:45, indicating that you need to start replying to the day’s correspondence. Besides sensory reminders such visual (sticky-notes to yourself) or aural cues, tying a new habit to something you do daily already, helps. Since you commute to and from work each day, you could save returning calls for this time so that the commute becomes the cue.
If you find yourself forgetting once a week or more, you need to question whether the issue is that important to you.
Doepker compares significant issues that are forgotten to breaking a diet plan. The usual response to the realization that you ate really badly over the past few days, is that you might as well indulge through the weekend and start afresh next week. “If you missed a shower one day, would you wait until next week to start taking showers again?” he asks. Habits need to be more like showers than diets. Get back on track fast!
The language that we use when thinking about habits, matters. Dieters who use restrictive phrases such as “I can’t,” make a healthier choice 39% of the time. Those who think “I don’t,” which is more empowering because it represents making a choice, made a healthier choice 64% of the time.
Thinking that reflects a conscious choice, rather than a compulsion, is what you are doing anyway - making a choice. “I do not go home without replying to at least one piece of correspondence,” is more effective than “I have to reply to correspondence before going home.”
Success is often impaired by setting too many mini-habits. You cannot do everything at once, but you can do one thing at a time.
There are three words to effortlessly overcome what otherwise overwhelm you. “Can I just do…?” Doepker give this example: “Let’s say I don’t feel like doing an hour-long workout. I can ask, ‘Can I just do the warmup?’”
Instead of trying to get motivation, try to get momentum. The motivation will follow naturally for any important issue.
Choosing something small and easy, the mini-habit, gives you a way of not having to be perfect, and still making progress toward a strong habit. Once you get going, you often want to keep on going. By reducing the habit, you get started so that you can later add and upgrade, and keep growing.
A effective and very simple method.
Readability Light -+--- Serious
Insights High -+--- Low
Practical High +---- Low
*Ian Mann of Gateways consults internationally on leadership and strategy and is the author of Strategy that Works.
on May 24, 2015
This is an amazing book! I would give it 8 stars if I could! I have ADD in the worst way! I thought NO ONE could help me get a new habit started and help me follow through, but he did! He talks you through it one day at a time and in such small steps, you never think that you can't do it. I heartily recommend this book. I have finished it once, but, now that I have followed through on my new little habit, and added to it, after 2 more weeks continuing in that, I am excited to go back through it again with another habit. ... and another ...
on January 2, 2015
My purpose for seeking out this book is to restructure my day and my brain, by using the wisdom of the researchers and science to find out exactly why I do, and do not do what should to make my body work properly. Health issues and a disability have made me look for alternatives to the gym.
From Derek's earlier books I have learned how important it is to implement creating better habits in EVERY aspect of my life to make my life work for me. I am looking forward to finding a flow and loving the journey.
I am on Day 2 of the Challenge. I looked throughout the book and guide and I am blown away by the immense work and knowledge that is in these pages. And the bonus material is never ending. The guide is a simple process to get the mind rolling in the right direction each morning and keep it on track.
I can't wait to tell my walking group about this book and the continued learning available from these intrinsically entwined authors.
From Derek's earlier books I have learned how important it is to implement creating better habits in EVERY aspect of my life to make my life work for me. I am looking forward to finding a flow and loving the journey.
I am on Day 2 of the Challenge. I looked throughout the book and guide and I am blown away by the immense work and knowledge that is in these pages. And the bonus material is never ending. The guide is a simple process to get the mind rolling in the right direction each morning and keep it on track.
I can't wait to tell my walking group about this book and the continued learning available from these intrinsically entwined authors.
HEALTHY HABIT REVOLUTION TAKES CUTTING-EDGE RESEARCH TO DELIVER A STEP-BY-STEP BLUEPRINT FOR HABIT DEVELOPMENT EXCELLENCE!
on January 11, 2015
A book that is thoroughly researched, in depth, and speaks to the reader in a style that is both engaging and comforting, the "Healthy Habit Revolution” by Derek Deeper, founder of excuseprooffitness.com and is a definite recommend for people looking to develop the habit of building new habits into a daily routine. The book is loaded with great advice, strategies and resources that the author uses to support both the research and the process involved for developing powerful habits in just under 5 minutes. Healthy Habit Revolution builds momentum from the start by getting right to the point and taking the reader through an enjoyable read that is motivational, uplifting, and charged with one purpose in mind: to give you easy tools for developing valuable habits that fit! each chapter is packed with sound suggestions and action steps you can implement right away. With 21 steps [one step per day], Derek gives readers an easy-to-follow step-by-step blueprint for achieving powerful results implemented over the long term by committing to just 5 minutes focus a day. It is a great system designed for success over the long term, so there are no cheap gimmicks or quick fix solutions that fail.
An impressive collage of material worth ten times more than it is being sold for, Derek walks readers through the process of habit building by first asking “How do you define success?” Moving into other chapters the author reveals further elements of habit building related to identity and self-image, How Habits Work [Cue, Routine, Reward], Keystone Habits for creating a chain of positive changes, and the concept of performing micro-habits for developing long lasting and permanent change. Every chapter, although only a few pages in length, is "without the fluff" as it promises and delivers a specific lesson on building habit routines. In addition, the book progresses into deeper material that hits home on
Practical content that can be applied wherever you are and at any time of day, Healthy Habit Revolution is well written with authority on the subject and supported by advanced resources and strategies. Using this book you will be able to implement new habits into your life immediately. This book is a definitive source for building habits that stick.
Here is a breakdown of the chapters and what you can expect to learn.
DAY 1: Why you can’t change habits until you change this first
DAY 2: The seed of transformation
DAY3: How your habits work
DAY 4: What will upgrade your life?
DAY 5: Why you don’t need much motivation to succeed
DAY 6: Remembering your habit
DAY 7: The right and wrong types of rewards
DAY 8: Guaranteed long-term success
DAY 9: It’s your life, do what you want
DAY 10: The overlooked key to healthier habits
DAY11: Using the force stronger than willpower
DAY 12: How you can feel ridiculously awesome on command
DAY 13: What crazy sports fans can teach you about habits
DAY 14: Escaping the black hole of repeated mistakes
DAY 15: Simpler is smarter, true or false?
DAY 16: 3 Magic words to effortlessly overcome overwhelm
DAY 17: Why sacrifice doesn’t have to suck
DAY 18: Handling the things that hold you back
DAY 19: Visualizing 2.0
DAY 20: The fool-proof way to always find your next step
DAY 21: What to do when you want bigger, better, faster results
Book Highlights
- How you define success
- understand outcome-dependant mentality
- the growth mindset vs. fixed mindset
- Intrinsic values, and why they are important for habit development
- How to cultivate positive habits!
- Create immediate gratification by tapping into intrinsic rewards!
- Strategies for building new habits into your daily routine
- Dealing with slip-ups in your habit routine
- Switching negative words for positive to make better choices!
- How to handle reactance [against restrictions]
- Creating accountability for habit success and motivation!
- Motivation hacks for following through on new habits!
- The power of “environment" over willpower!
- Implementing state management techniques to create positive feelings!
- Identifying and changing your language can develop stronger habits
- Learn the “3 Magic Words” for overcoming overwhelm and upgrading habits!
- Building “habit cues" into your daily routine!
- Applying visualization for engaging in better habits!
- Investing in a trainer or coach can add accountability to your habit routines!
- Acknowledging your resistance and inner critic, and then aligning actions to make better choices!
PLUS 5 ABSURDLY SIMPLE STEPS THAT WILL CHANGE YOUR LIFE!
My favourite part of this book, in addition to the 21 daily practices for developing habits, is the section at the end that introduces 5 keystone habits that are filled with sound suggestions and actionable steps. The 5 keystone habits titled “5 absurdly simple habits that will change your life” are:
Habit 1: Meditation
Habit 2: Reading, studying, and applying personal development
Habit 3: Physical health habits
Habit 4: Daily gratitude
Habit 5: Morning productivity
At the end of each section includes an action you can take for a micro-habit, a habit upgrade, and a resources section to check out if you want to know more.
ADDITIONAL BOOK HIGHLIGHTS!
1. The end of each chapter finishes off with a “Call to Action” and a Recap of what was covered
2. 5 essential keystone habits to practice, including meditation!
3. Valuable BONUS section at the back includes additional material from Stephen Guise [Mini Habits], Tom-Corson Knowles, Steve Scott [Developgoodhabits.com], Jimmie Brenton, Matt Stone, and James Roper and Chandler Bolt.
4. Resources section with links to some of the best websites on the net related to habit development, fitness, and self development!
5. Resources for Habit books;
6. Resources to awesome articles written by Jon Brooks, James Clear, JC dean, and Derek Doepker!
In addition to all the good stuff you get from cover to cover, this book comes inclusive with a Healthy Habit Revolution: Daily Action Guide you can download for free. Throughout the book Derek also encourages readers to contact directly through email if any questions come up regarding the course or material. With material that is exceptionally well-organized, easy-to-follow, and ongoing support from the author, the Healthy Habit Revolution is a sure-fire winner for developing successful habits in any area of your life.
An impressive collage of material worth ten times more than it is being sold for, Derek walks readers through the process of habit building by first asking “How do you define success?” Moving into other chapters the author reveals further elements of habit building related to identity and self-image, How Habits Work [Cue, Routine, Reward], Keystone Habits for creating a chain of positive changes, and the concept of performing micro-habits for developing long lasting and permanent change. Every chapter, although only a few pages in length, is "without the fluff" as it promises and delivers a specific lesson on building habit routines. In addition, the book progresses into deeper material that hits home on
Practical content that can be applied wherever you are and at any time of day, Healthy Habit Revolution is well written with authority on the subject and supported by advanced resources and strategies. Using this book you will be able to implement new habits into your life immediately. This book is a definitive source for building habits that stick.
Here is a breakdown of the chapters and what you can expect to learn.
DAY 1: Why you can’t change habits until you change this first
DAY 2: The seed of transformation
DAY3: How your habits work
DAY 4: What will upgrade your life?
DAY 5: Why you don’t need much motivation to succeed
DAY 6: Remembering your habit
DAY 7: The right and wrong types of rewards
DAY 8: Guaranteed long-term success
DAY 9: It’s your life, do what you want
DAY 10: The overlooked key to healthier habits
DAY11: Using the force stronger than willpower
DAY 12: How you can feel ridiculously awesome on command
DAY 13: What crazy sports fans can teach you about habits
DAY 14: Escaping the black hole of repeated mistakes
DAY 15: Simpler is smarter, true or false?
DAY 16: 3 Magic words to effortlessly overcome overwhelm
DAY 17: Why sacrifice doesn’t have to suck
DAY 18: Handling the things that hold you back
DAY 19: Visualizing 2.0
DAY 20: The fool-proof way to always find your next step
DAY 21: What to do when you want bigger, better, faster results
Book Highlights
- How you define success
- understand outcome-dependant mentality
- the growth mindset vs. fixed mindset
- Intrinsic values, and why they are important for habit development
- How to cultivate positive habits!
- Create immediate gratification by tapping into intrinsic rewards!
- Strategies for building new habits into your daily routine
- Dealing with slip-ups in your habit routine
- Switching negative words for positive to make better choices!
- How to handle reactance [against restrictions]
- Creating accountability for habit success and motivation!
- Motivation hacks for following through on new habits!
- The power of “environment" over willpower!
- Implementing state management techniques to create positive feelings!
- Identifying and changing your language can develop stronger habits
- Learn the “3 Magic Words” for overcoming overwhelm and upgrading habits!
- Building “habit cues" into your daily routine!
- Applying visualization for engaging in better habits!
- Investing in a trainer or coach can add accountability to your habit routines!
- Acknowledging your resistance and inner critic, and then aligning actions to make better choices!
PLUS 5 ABSURDLY SIMPLE STEPS THAT WILL CHANGE YOUR LIFE!
My favourite part of this book, in addition to the 21 daily practices for developing habits, is the section at the end that introduces 5 keystone habits that are filled with sound suggestions and actionable steps. The 5 keystone habits titled “5 absurdly simple habits that will change your life” are:
Habit 1: Meditation
Habit 2: Reading, studying, and applying personal development
Habit 3: Physical health habits
Habit 4: Daily gratitude
Habit 5: Morning productivity
At the end of each section includes an action you can take for a micro-habit, a habit upgrade, and a resources section to check out if you want to know more.
ADDITIONAL BOOK HIGHLIGHTS!
1. The end of each chapter finishes off with a “Call to Action” and a Recap of what was covered
2. 5 essential keystone habits to practice, including meditation!
3. Valuable BONUS section at the back includes additional material from Stephen Guise [Mini Habits], Tom-Corson Knowles, Steve Scott [Developgoodhabits.com], Jimmie Brenton, Matt Stone, and James Roper and Chandler Bolt.
4. Resources section with links to some of the best websites on the net related to habit development, fitness, and self development!
5. Resources for Habit books;
6. Resources to awesome articles written by Jon Brooks, James Clear, JC dean, and Derek Doepker!
In addition to all the good stuff you get from cover to cover, this book comes inclusive with a Healthy Habit Revolution: Daily Action Guide you can download for free. Throughout the book Derek also encourages readers to contact directly through email if any questions come up regarding the course or material. With material that is exceptionally well-organized, easy-to-follow, and ongoing support from the author, the Healthy Habit Revolution is a sure-fire winner for developing successful habits in any area of your life.
on December 8, 2015
I throughly enjoyed going through this process. I plan on reading it time and time again. Derek anticipates your questions and provides reasonable actions.
on June 25, 2015
I liked how straightforward it was and that it included a variety of techniques in bit size chunks. 5 minutes a day for 21 days and I am well underway to developing a healthy habit.
on November 13, 2015
Really easy to read, well laid out and organized. Great tips and ideas, a good, fast, start to creating habits. I felt it could be also good for people just starting to read "self-help" books.
on July 9, 2015
Very good. Simplicity all over it, yet very useful and easy to follow suggestions for a better life. I recommend it.
on November 18, 2016
Great book! So insightful that you'll want to buy more for gifts.
