Transform Your Habits by Shaping Your Environments
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Chapter 1: The Impact of Environments on Habit Formation
Environments play a crucial role in shaping our habits, often more than we realize. However, we possess the ability to modify some aspects of our surroundings to align with the person we aspire to be.
We are inherently habitual beings. Reflect on your day—how many actions did you perform without conscious thought? Did you prepare your usual breakfast? Did you instinctively grab your phone to check notifications? Did you take the same route to your job? How many of these choices required persuasion to execute?
Typically, these behaviors are automatic. Consider an action from your day that required no deliberation—was it influenced by your surroundings?
Did you have all the necessary ingredients for your standard breakfast readily available? Was your phone conveniently placed nearby when you decided to check it? Is your commute the most efficient?
Our immediate environment often dictates our decisions, influencing whether we make positive or negative choices.
For instance, if your phone is within arm's reach when you wake up, it’s likely that it will be the first thing you grab. Particularly if it functions as your alarm clock, you might find yourself spending the first hour of your day scrolling through social media.
As the saying goes, "Monkey see, monkey do."
If you are attempting to cultivate a new habit or eliminate an old one, it's essential to assess your environment. If you're struggling to break a habit, identify the root cause of that difficulty. Conversely, if you're trying to establish a new habit, construct an environment that fosters its development.
What do we mean by "environment"?
Section 1.1: Physical Environment
Are you aware of any detrimental habits you possess? What compels you to engage in them? Is it simply the path of least resistance? Perhaps it’s the temptation of a donut in your kitchen or the urge to check your phone upon receiving a notification.
While not every aspect of your life can be controlled by your environment, it's wise to investigate. When attempting to break a negative habit, first analyze the issue and alter your physical surroundings to make the habit more challenging to maintain.
Is there a constant supply of sweets in your kitchen? Consider steering clear of the candy aisle during your next grocery trip, or even choose a different store to shop at.
Is your phone constantly buzzing and diverting your attention? Switch it to "Do Not Disturb" mode and keep it out of sight during work hours to minimize temptation.
Subsection 1.1.1: Social Environment
Humans are inherently social beings, seeking companionship and safety within groups. Group dynamics can easily establish norms that influence behavior.
Do you have a unique slang term or inside joke among your friends? Did you start using a particular product because it became popular with your peers? Are you binge-watching a show because your colleagues recommended it?
These examples illustrate peer pressure. While often viewed negatively—especially in the context of substance abuse campaigns—peer pressure can also have positive effects. It only becomes problematic when surrounded by negative influences.
For instance, if you want to adopt a hiking habit, connect with individuals who share that interest. The more you engage with them and practice hiking, the more you will feel inspired to participate regularly.
Section 1.2: Mental Environment
The previous sections relate closely to this one. The journey of habit formation begins with conscious thought before becoming ingrained in our subconscious. Your mental environment consists of your mindset.
If you constantly consume news, you may develop a pessimistic view of the world. Perpetually comparing yourself to others' artistic endeavors might lead to discouragement, as you may feel incapable of reaching their level.
Instead of comparing yourself to others, focus on your own progress—how you were yesterday, last week, or last year. You might be navigating career uncertainties, seeking a passion, or striving to improve family time.
Take a moment to survey your room. Count the circular objects you see. Once done, without looking again, try to recall how many blue items are present.
This exercise is more effective in unfamiliar environments, but it demonstrates how focusing on one thing can cause you to overlook others. If you're fixated on a singular solution, you may miss alternative options that are right before you. Adjust your mindset, and you might discover a more effective approach to accomplishing your tasks.
Chapter 2: Building Effective Habits
In this video, you'll discover a straightforward three-step system for establishing habits that stick.
This video discusses how to create an environment conducive to supporting your new habits, making it easier to maintain positive changes in your life.