{"id":466,"date":"2022-12-29T07:49:25","date_gmt":"2022-12-29T11:49:25","guid":{"rendered":"http:\/\/parmaks.com\/Resources\/top-tools-for-habit-change\/"},"modified":"2022-12-29T07:49:25","modified_gmt":"2022-12-29T11:49:25","slug":"top-tools-for-habit-change","status":"publish","type":"post","link":"http:\/\/parmaks.com\/Resources\/top-tools-for-habit-change\/","title":{"rendered":"Top Tools for Habit Change"},"content":{"rendered":"

\"Profit<\/a>
\n<\/p>\n

\n

In my study of habits, I\u2019ve learned that no tool fits every hand. Alas, there\u2019s no magic, one-size-fits all solution for making or breaking a habit.<\/p>\n

It\u2019s very helpful to create good habits, because habits are the invisible architecture of daily life; research shows that about 40% of every day\u2019s activities are shaped by habits.<\/p>\n

We all use habits, but we vary dramatically in how we most effectively shape those habits.<\/p>\n

Nevertheless, I\u2019ve found that some tools do work especially well, and for many people.<\/p>\n

So, if you\u2019re trying to master a habit, it\u2019s worth considering these top tools, because they\u2019re so widely effective.<\/p>\n

You can find all these tools in the Happier\u2122<\/em> app<\/a>, or, if you prefer tangible tools, many also exist in physical form.<\/p>\n

As you consider the top tools, it\u2019s a big help to know whether you\u2019re an Upholder, Questioner, Obliger or Rebel. The \u201cFour Tendencies\u201d personality framework reveals a lot about how you can most effectively tackle a habit. Don\u2019t know your Tendency? Take the free, quick quiz here.<\/a> (More than 3.2 million people have taken it.)<\/p>\n

These top tools work for all four Tendencies, but different Tendencies might use or frame the tools differently, to appeal to their perspective.<\/p>\n

Don\u2019t Break the Chain<\/b>\u00a0\u2014 Perfect if you love a streak. You can find this tool in the Happier<\/em> app \u2014 it\u2019s one of the most popular tools there \u2014 or you can use the physical Don\u2019t Break the Chain Journal<\/em><\/a>.<\/p>\n

Remember: What we do most days<\/em> matters more than what we do once in a while<\/em>.<\/p>\n

While Rebels don\u2019t like to be chained to a behavior, they do love a challenge. Rebels often use this tool as a way to challenge themselves, and to say to others, \u201cYou thought I couldn\u2019t do XYZ? Look at this!\u201d<\/p>\n

Numbers Tracker<\/b>\u00a0\u2014 This is also an extremely popular tool in the Happier<\/i> app. People like to log their steps, words, minutes, and more. It\u2019s a way to give ourselves \u201ccredit.\u201d<\/p>\n

We manage what we monitor.<\/p>\n

Questioners, especially, tend to like to track.<\/p>\n

One-Sentence Journal<\/b>\u00a0\u2014 Sometimes, when we\u2019re keeping a habit, we want to record details along the way. How easy or hard you found that day\u2019s experience, whether you enjoyed it, what you accomplished, creative challenges you faced, etc.<\/p>\n

You can keep a one-sentence journal in the Happier<\/em> app, or you can use the physical One-Sentence Journal<\/a>. <\/em>One nice thing about the actual journal is that it can be a great keepsake \u2014 of the books you read to your kids, the recipes you tried, the steps you went through to start your side hustle, etc.\u00a0<\/p>\n

Either way, writing in your One-Sentence Journal<\/em> gives you a moment for mindful reflection on your habit.<\/p>\n

Photo Log<\/b>\u00a0\u2014 Create a visual record over time. Easy! Creative! So fun.\u00a0<\/p>\n

Like the Don\u2019t Break the Chain or the One-Sentence Journal, it\u2019s a way to keep a streak or a record \u2014 but in photo form. For instance, you might take a photo of something interesting every time you \u201cGo Outside 23 in 2023.\u201d<\/a> A quest is more fun than a jaunt.<\/p>\n

I visit the Metropolitan Museum, and I take a photo every time.<\/p>\n

Accountability Partners<\/b>\u00a0\u2014 This is a great tool if you benefit from notifying a friend, family member, coach, or group about your activities, or if you post on social media. This kind of outer accountability is key<\/em> for Obligers!<\/p>\n

For many Obligers, the Happier<\/em> app or a notebook can itself act as a form of outer accountability. My sister Elizabeth is this way. But for some Obligers, outer accountability must be provided by an actual person. For that kind of person, the Accountability Partners tool works best.<\/p>\n

Track Your Total<\/b>\u00a0\u2014 This tool is terrific if you like to measure numbers that add up over time, such as miles, minutes, or words. You can figure out satisfying milestones such as, \u201cI\u2019ve walked from New York City to Boston.\u201d<\/p>\n

Notifications<\/b>\u00a0\u2014 Sometimes, we just need to be reminded to follow a habit. You can use notifications to remind yourself to work toward your aim and to keep a habit uppermost in your mind.<\/p>\n

One added advantage of several of these tools \u2014 in the Happier<\/em> app, in physical form, or otherwise \u2014 is that they remind us of all we\u2019ve already<\/em> accomplished. We can get so focused on our \u201cto-do\u201d lists that we forget to remember our \u201cta-da\u201d lists of everything we\u2019ve done! Realizing all we\u2019ve accomplished can keep us feeling encouraged and energized to keep going.<\/p>\n

Are you joining the \u201cGo Outside 23 in 23\u201d challenge, to go outside for 23 minutes each day in 2023? #Outside23in23. Consider how you might use the Top Tools:<\/p>\n