Habit Action List (30 min)

Estimated Time to Complete: 30 minutes

Identify three (3) habits to address in the next ninety (90) days and three (3) action items for each, using the techniques in the diagram below:

There are a number of techniques to use in building good habits. These include:

Accountability – Tell someone else about the improvements you are seeking to make and give them permission to challenge you on commitment at regular meetings.

Schedule – Some habits, such as improving gratitude or performing meditation can be set on a schedule. Just keep the schedule.

Change the Environment – Some of our habits are a function of our environment. If you find yourself gossiping in the kitchen over your lunch hour, start going to networking luncheons or take an online course.

Reward/Punish – Set a specific reward or punishment based on progress towards your selected habit change. The hard part is setting an appropriate reward/punishment for the task.

Visualize the Endgame – Visualizing yourself performing the new habit correctly and consistently can go a long way to making the habit a reality. The beauty of this technique is that it can be done anytime, anywhere.

Habit Stacking – Habit stacking is the process of linking the new habit to another habit that you consistently do. If you want to start meditating, do it immediately before or after your shower each day.

Reminders – Simple but effective, putting reminders in conspicuous places keeps your habit development at the forefront of your mind.

Cold Turkey – For some people, completely eliminating the habit all at once is the most effective method. Allowing yourself an “occasional” slip just keeps you thinking it’s still ok.

Baby Steps – For some people, reducing a bad habit a little at a time over a longer period allows them to fight the “fear of change” and find success.

Affirmations – Affirmations are positive I-statements that repeated over time, help to retrain the typically negative inner self-talk people have.

Example:
Habit: I ask clarifying questions to ensure understanding.
1. Habit Stacking: Every time I say thank you, I will follow with a clarifying question.
2. Change Environment: I will follow meetings with a summary email and ask for corrections.
3. Visualization: When I meet someone, I imagine them thanking me for my conscientiousness in paraphrasing them and actively listening.