The power of associations: How to effectively start a new habit right now
One way you can effectively create a new habit is by leveraging associations. You can connect your desired action to an existing routine or a specific object.
Habit Stacking
A proven way to successfully make a new habit is to do it alongside an existing one. You already have a lot of routines that have become effortless for you. You can use them as powerful cues to influence your action. Here are some examples:
After I brush my teeth in the morning, I will read
After I sit down for dinner, I will say one thing I’m grateful for today
After taking off my work shoes, I will exercise for 20 minutes
Associating a new habit with one you already have will make the process more natural. This method is often called habit stacking.
Relationship With Objects
You can also use your associations with the objects around you. They can often affect what you do daily. If you use a specific sofa solely for reading, you will want to read whenever you sit on that sofa. Conversely, if you start doing things on your bed other than sleeping, it will make it harder for you to fall asleep at night. You can use these associations to your advantage. For example, if you want to start a writing habit, try using the same table and chair every time. On the other hand, if you want to stop a bad habit, try to break the associations. For example, you may find that you always use a specific chair when mindlessly browsing social media. In that case, you can move the chair out of sight to switch things up.
Conclusion
Associations can be a powerful tool for making or breaking a habit. You can use them through habit stacking or by managing your relationship with the objects you have.
