I have been reflecting a fair bit on habits recently.?
And I came across the following quote from Steven Pressfield which sums it up quite nicely:
“The difference between an amateur and a professional is in their habits. An amateur has amateur habits. A professional has professional habits.”
In other words, the higher your goals and ambitions, the more discipline and hard work it requires, the more you need to embed routines and habits into your life. Individuals at the top of their field all have very well defined routines, healthy habits, and an ongoing set of smaller goals they set themselves to reach their summit. The same goes with top business leaders, politicians, actors, thought leaders, influencers, artists, and the list goes on.?
So whatever new big thing you are embarking on: identifying the routines and habits that will get you there (and the ones that are getting in the way) is critical (of course mindset is key as well, setting bold ambitious goals comes next, but habits is what will get you there).
But as we have all experienced, building new habits is not easy. To help you with this, I would like to share a few principles that have helped me, I call them “adoptability principles”.?
To illustrate each one of the adoptability principles, I will use the example of four habits I have adopted that have been serving me well:
- I fast every Monday (for 36 hours from Sunday evening to Tuesday lunch)
- I workout every two days, mostly HIIT sessions with no equipment. I also run twice a week, and sometimes add a few bonus swims
- I read every single morning for at least 30mn to start the day (before doing anything else, no screen, tablet, emails, etc)
- I mostly walk, ride my bicycle or take public transport to get around
Now using my simple habits as an example, here are the “adoptability” principles which can help you succeed in adopting any new habit:?
- Rewarding: there needs to be a clear-cost benefit for you (without reward, it is very unlikely you can turn a routine into a habit or sustain the routine). For instance, since I started the reading habit, I have been feeling so rewarded by the new perspectives and insight gained. I also feel it is a great way to ease into the day, very meditative before all the noise, connectivity and busy-ness begin. When I head out for a run or a ride, a sunset like the one you see on the photo is my best reward, I just feel so connected with the world. Bliss. When I walk or ride to get around, I feel rewarded by the amount of steps / km I clock in at the end of the day, the feeling my body has served me well and the fact that I am more in sync with the environment. And let's face it, it also saves a lot of money (a car in Singapore is a luxury, and Grab or Taxi can add up to significant expenses in a month if you are a daily repeat user). Make sure you are clear on the benefits and rewards, and make sure you celebrate them.
- Simplicity: keep it simple, start small, remove any possible obstacle that could get in your way. Any one of the 4 habits I have shared does not require any equipment, any complexity, and are simple and easy to get started with. No friction. If my workout required a gym, it would be game over everytime the gym is not available. The simpler the better, there is no excuse, you just have to get on with it. Aim for simplicity.
- Repeatable: you should be able to repeat your habit anywhere and anytime (without aiming for perfection). Wherever I am in the world, I can continue to get on with those habits and I do. Often I head for a run or do a workout right after landing. I never skipped a fast but will allow it to move from the Monday to later in the week sometimes to accommodate a different agenda. In other words I am not a perfectionist but as long as I can make it happen consistently. If I happen to miss a run or two, this is not the end of the world but the exceptions that confirm this rule, as long as 80% of the year I am consistent.??
- Compatible: make sure they are compatible with the way you operate day-to-day. All the habits I described are compatible with my schedule, who I am and who I spend my life with. I know I can accommodate time to do all of those, my work allows it, my schedule allows it and my relationships allow it. They are compatible with my life. Compatibility means you have the time, resources and choice to do it. If you want to learn and grow you will need to stretch yourself, get out of your comfort zone, and one step at a time - this is also compatibility. Start with a first step that is feasible and compatible with who you are, then you are more likely to repeat and sustain.?
- Sociable: those habits that you can practise with others are the sweet spot as in most cases you are likely to go the extra mile for them (more than for yourself). Not only does it make it more fun and enjoyable, but also, those people will keep you accountable. Most of the habits I have shared above I share with my partner, they are a core part of our routine. I am also surrounded with friends who love to work out, run, swim and head out making it easy to share a run, HIIT session, ride or spend a day out exploring the city.?
Now as you can see nothing in this list makes me a professional in anything right? However those little habits do add up daily and significantly improve my level of fitness and well-being, fuel my mind and give me a sense of calmness, accomplishment and feeling more grounded. And the other amazing thing is that habits are the compound interest of self improvement, meaning that the effects of habits multiply as you repeat them.
So what habit will you adopt next using the “adoptability principles”?
