To build a habit, try the series

Writer David Sedaris goes 21,000 steps every day. Creator John Wilson He journal Since 2007 and Jerry Seinfeld reportedly maintains its performance by Writing jokes Every day.

I have my own example – I have been running at least one mile a day for the last eight years. The point is: I don’t like it. I’m not a good runner. And I hate outside. So why do I still do it?

I am in passion.

Anyone who has ever found themselves on their bedroom to achieve 10,000 steps or feverishly complete the exercise in a gigantic language to stay on the leaders’ board, got acquainted with the mantra “Do not break streaks!”

Streaks can motivate us, facilitate us build good habits and facilitate us achieve our goals. If you are looking for a way to stick to the Up-to-date Year’s resolution outside January, the series can facilitate.

Why do bands facilitate us achieve our goals?

Streaks operate for two reasons: what behavioral economists call reluctance to lose losses and potential growth, said Dr. Katy Milkman, behavioral scientist at the University of Pennsylvania.

Let’s start with profits: the series can be deeply motivating for people, Dr. Milkman said: “Because there is something radiant and shiny, then they can reach. In a sense, there is a reward that makes you more motivated to do things. “

Dr. Milkman said that the reluctance to lose is the idea that the pain of losing something can be more extreme than the pleasure of getting the same. So when you are in a series, tests He suggested that the fear of loss could be stronger than the motivating power simply gaining the next day.

These double motivators can keep us on our way to achieving our goals. In addition, the ability to undo something from the list of things to do can add sense to your life.

This is clear to Alysa Beckner and Jackson Grover, who live in London and Los Angeles respectively. Friends met in college and soon began to send themselves Snapchat’s message every day.

They have never stopped: the couple exchanges everyday selfies, life updates and photos of celebrities, which they have noticed at the wild for almost eight years.

In a sense, the series Mrs. Beckner and Mr. Groovera kept them in contact and deepened their friendship. And by automating decision making, they facilitated staying in contact.

How to make a run for you

To turn the street into a habit, you should facilitate the repetition of behavior, said Dr. Wendy Wood, who taught psychology and business at the University of Southern California and is the author of “good habits, bad habits.”

“Lead to repeat something often enough – and in the same context – and ultimately it can become automatic” – added Dr. Wood.

Here are some other ways to strengthen your series.

Choose something you like.

Lauren Lograso, Podcaster in Los Angeles, meditated almost every morning since January 2018, not just a handful of days. “I am the least consistent person in the world, except for this,” she said, “because it really makes my life much better.”

If you choose something that adds values ​​to your life, something that you didn’t mind at the weekend or vacation, you can be more likely.

Apply technology and gamification.

Carol Sable Wade, who lives in Minneapolis, has over 2000 days in the Duolingo language application, where it is in the Ratted Diamond League, a leader board that displays the most involved users.

Gamification is a powerful tool: finding an application with the structure of the game that refers to this can facilitate you continue.

Treat yourself to compassion.

Perhaps you are reluctant to start the series for fear that you will miss the day, perhaps the disease or a sudden accident, and the whole thing will be ruined. But give yourself a grace, said Dr. Emiliana Simon-Thomas, Director of the Science Center of the Greater Good Science Science Center at the University of California-Berkeley.

One popular strategy is to allow yourself one day a series, but never two in a row. By giving yourself this one -day allowance, you can continue the series.

“Regular behavior is a huge motivator,” said Dr. Simon-Thomas-but “regular” does not necessarily mean every day.

Think about what else you will gain.

One of the reasons why I stick to my running series is that in addition to health benefits, it also helps me delay and develop more self -discipline in other areas.

If you want to start the series, look for less obvious benefits. The writer and podcaster Gretchen Rubin has a series of visiting the Metropolitan Museum of Art every day since the rest of the Covid pandemic (although she left the days of travel or illness).

“There is so much research and everyday experience, emphasizing the value of modern products for our happiness,” said Rubin, who often writes about happiness. “But I think that the pleasure of doing the same one day should not be overlooked. There is beauty and convenience in repeating. “