2024 Isn't Over Yet! How to Use the Power of Habit to Get The Most Out of What's Left of 2024

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Ever find yourself stuck in a rut, repeating the same unproductive patterns, despite knowing better? Maybe it’s procrastinating on that important project, mindlessly scrolling through social media, or grabbing that sugary snack when you’re stressed. What about being "busy" all day long but not feeling like you've made any progress on what really matters? You’re not alone! We all have habits—good and bad—that shape our daily lives. But what if you could harness the power of these habits to create real, lasting change?

WHY WE GET STUCK IN NEGATIVE HABITS

Habits are formed when our brain looks for ways to save effort (it would literally be happy if all we did was sit on the couch watching Netflix all day!). Over time, our routines become automatic responses to cues in our environment. These habits are reinforced by the rewards we receive, whether it’s a burst of dopamine from that candy bar or the brief relief from checking your phone during a stressful moment. This loop of Cue-Routine-Reward is how habits are created, and unfortunately, it’s also why they can be so hard to break.

Maybe you’re feeling frustrated because no matter how hard you try, you seem to fall back into old, unwanted behaviors. The good news? You have the power to change.

HOW TO BREAK FREE AND BUILD HABITS THAT SERVE YOU

To change a habit, you first need to understand the science behind it. Here's a simple framework to start with:

Identify the Cue: What triggers your habit? Is it a specific time of day, a certain feeling, or an environmental cue? E.G. A habit of snacking unhealthily and the cue is feeling bored in the afternoon at work.
Understand the Routine: What action do you take when the cue appears? This is the habit you want to change or reinforce. E.G. Going to the kitchen and grabbing a bag of chips.
Recognize the Reward: What are you getting out of this habit? Is it comfort, distraction, or something else? E.G. Immediate satisfaction from the flavor, plus a break from work.

Once you have these three elements figured out, you can start making conscious changes. Replace the routine with something more positive that gives you a similar reward. For instance, if stress makes you reach for junk food, replace it with a quick walk or a few minutes of deep breathing—activities that provide relief without negative consequences.

TOOLS AND TECHNIQUES TO BUILD BETTER HABITS

Start Small: Focus on one small habit at a time. Instead of overhauling your entire routine, pick one habit that you know will have a big impact and start there.
Use Habit-Tracking Tools: Tools like Habitica, Loop Habit Tracker, or even a simple habit-tracking journal can help you stay accountable and visually see your progress.
Find Your “Keystone Habit”: Identify a single positive habit that can trigger a chain reaction of other good habits. This could be as simple as making your bed every morning, committing to a 10-minute meditation, or a daily gratitude practice. Keystone habits help build momentum and confidence.
Leverage Community and Support: Share your journey with others in this community! Research shows that having a support system can significantly increase your chances of success. Share what’s working for you, and let’s hold each other accountable! I tend to have a weakness around procrastination, so I'm always trying to catch myself here and take messy action.

BY TAKING ACTION TODAY, YOUR FUTURE SELF WILL THANK YOU!

Remember, change doesn’t happen overnight, but with consistent effort and the right strategies, you can transform your habits and your life. Don't berate yourself if it doesn't "stick" initially. Habits can be tricky to change, but it's doable. Take a moment today to think about one habit you want to change or build. Start small, stay consistent, and watch how powerful the compound effect of daily action is. ✨

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