Identity-based habits

In the simplest terms – habits are things we do often and over time they become embedded, and we become better at them!

In essence, our entire lives are made up of habits, so if you want to improve your life then the first step is to improve your habits.

I’ve been thinking a lot about my habits lately, especially as I transition from my Winter mode to Spring mode. In winter I ski or snowboard about 5 days a week and fit in work around this because we only have a 16-week snowsports season here in Australia and I’m committed to making the most of it. Indeed, I moved from Sydney to a small regional town at the base of Mt Kosciusko 18 months ago specifically to enjoy the snow.

In Spring I transition back to my routine for the rest of the year. Last year was the first seasonal transition for me and it was a difficult week. This year I am more prepared, and I am already transitioning into my ‘’rest of the year” habits. I’ve gone back to the gym a few times for Core and RPM classes and I’m gradually getting back into a more traditional workday for me. I’ve also arranged some hikes with friends and re-established our Thank Goodness It’s Friday group that I had paused through winter as we all get hectic with visitors and skiing. Soon I’ll be back to trivia on Tuesday nights, sailing on the weekends and Dragon Boat training starts up again in a few weeks!

What are habits?

According to the Merriam- Webster dictionary…

A habit is –

1. A settled tendency or usual manner of behaviour
2. An acquired mode of behaviour that has become nearly or completely involuntary
3. A behaviour pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance

Synonyms

practice · custom · pattern · routine · convention · policy · way · manner · mode · norm · tradition ·?rule · tendency · propensity · inclination · proclivity · proneness · disposition · predisposition

And according to James Clear, author of Atomic Habits…

“Habits are the small decisions you make and actions you perform every day. According to researchers at Duke University, habits account for about 40 percent of our behaviours on any given day.

Your life today is essentially the sum of your habits. How in shape or out of shape you are? A result of your habits. How happy or unhappy you are? A result of your habits. How successful or unsuccessful you are? A result of your habits.” James Clear Habits Guide: How to Build Good Habits and Break Bad Ones (jamesclear.com)

Why are habits important?

We all know there are good habits and not-so-good habits. Good habits help us to take care of ourselves, achieve our goals and define our lives. Bad habits can lead to poor outcomes or destroy our health and our lives.

Habits are beneficial in other ways. They reduce decision fatigue once they are ingrained. You don’t need to think about them or decide whether or not to do them. This reduces your cognitive load and frees your brain to do higher-value activities and be more creative.

10 benefits of good habits

1. Help us reach our goals – habits are the building blocks of bigger goals and can be selected specially to contribute to our overall purpose
2. Help maintain action – when motivation is low, we can still perform our ingrained habits with ease
3. Support our best selves – the right habits help us to become the best versions of ourselves
4. Can replace bad habits – it is easier to release yourself from bad habits when you replace them with equally rewarding good habits
5. Improve our mood and mindset – being disciplined about the small things creates a positive feedback loop that increases positivity
6. Increase energy levels – when good habits are ingrained, our minds are freer and have both the space and the energy to think better
7. Improve our productivity – habits can be selected to support productivity through planning, prioritising, and focus
8. Increase our performance – when you align your habits to your purpose you can optimise your performance
9. Improve our health and longevity – people with purpose and discipline live longer, healthier, and happier lives
10. Increase the quality of our lives – being disciplined about our habits and actions has a multiplier effect that increases our overall wellbeing)

Selecting identity-based habits

These are the most powerful habits. When you link a habit to your identity it is much easier to maintain. You have the ability to select, delete and edit your habits to ensure they support your purpose and your identity.

Often at the beginning of the year or when we have a major life event, we get really energised and start doing things better. It can be really difficult to maintain our enthusiasm and commitment and it's more likely that this time next year you'll be doing the same things that you do now rather than performing a new habit with ease.

It is easier to maintain your motivation and commitment once you have awareness of your current habits and specifically commit to a new set of habits that support your identity. When it is part of who you are, rather than something you must do, it becomes much easier for new habits to stick.

This activity is designed for you to consider your current habits and then to specifically select, delete and edit your habits based on who you are and your reason for being.

So many options, so choose your habits wisely

Drawing on last week’s newsletter that considered trends in the current workplace from the 4-day working week to the Great Resignation and then onto Quiet Quitting. A recent Gallup poll showed that as much as 50% of the US workforce falls into the category of Quiet Quitting, and this has been occurring since 2002 and it edging higher in recent years Is Quiet Quitting Real? (gallup.com)

This is astonishing and shows a somewhat passive response to burnout. It is more empowering, and better for psychological wellbeing, to reframe this negative state and take back control by –

• Reducing working hours and ceasing unpaid overtime
• Increasing engagement during the reduced working hours
• Finding purpose and meaning in the provision of your work effort
• Renegotiating your work hours and conditions, or
• Actively looking for a new role that meets your requirements for purpose, meaning and work-life balance

What habits will support engagement NOT Quiet Quitting?

Let’s consider the habits you could put in place to support your engagement. So, here are a few suggestions –

• Bring your best self to work just for fewer hours
• Have clear conversations about expectations and priorities
• Stop wasting time during the day – no more social media
• Find daily small disciplines to increase your productivity
• Stop processing your email all through the day it reduces your productivity
• Get organised around the highest priorities EVERY day
• If you work at a computer, get a second screen – it will massively boost your productivity!
• Listen to concentration music without words - I recommend Brain.fm as it provides scientifically formulated music to improve productivity
• Delegate tasks that are important and not urgent
• Improve your delegation both upwards and downwards
• Do your grocery shopping online
• Allow 30 minutes during the working day to tick off personal administration
• Use timeboxes in your diary
• Have micro-breaks every 30, 40 or 60 minutes – a cup of herbal tea or a quick step outside works wonders
• Get some physical activity every day – you’ll make better decisions and be more productive
• Get a good sleep every night – 8 hours is ideal and aim for above 86% sleep quality, Sleepcycle is a great app for this
• Ensure your workspace is not too cold or too warm – both are distractors
• Make sure you have everything at your fingertips that you need to do the activity
• Drink more water – 8 or more glasses throughout the day, it wakes you up and helps the brain to function more efficiently
• Eat more protein and NO sugar – protein fuels the brain and sugar is a poison that is more addictive than hard drugs
• NO more coffee or caffeinated beverages – it’s better to take some vitamin B and C to give you a pick-me-up naturally

Exciting news!

One great way to review and establish better habits is to sign up for The POSITIVE Lawyer online learning and coaching program. There are 4 different options to suit your preferences and budget -

1. Accelerated one-on-one - full access to 6 modules and all the bonuses with 16 x 1-hour personal coaching sessions with Therese Linton - Value = Priceless!
2. Group-based coaching - same as above with 12 x 1.5 hours of small group-based coaching
3. Self-paced solo - for those who want to work at their own pace. Access to 6 modules and most of the bonuses and you can be part of the Facebook group
4. Team breakthrough - all the features of Accelerated One on One delivered exclusively for your work team. Designed to supercharge your entire team and take everyone on the journey. Get ready to achieve maximum results and a massive transformation

Are you ready to make a conscious choice to think, live and work more positively? This has never been more critical for lawyers and the perfect time to get started is NOW!

For a limited time, I am offering a FREE 30-minute coaching session to give you a sample of The POSITIVE Lawyer online learning and coaching program. Just imagine the great things you can achieve!

OR buy the new, best-selling book The POSITIVE Lawyer Mindset and enjoy your weekend reading…

My aim is to inspire you to transform your working life and achieve great things.