Tip Thursday - Starting Clean

Let's face it, we don't always have the best habits.  Additionally, we often find them difficult to shift even if we recognise the need.  There are a number of strategies that you can use to help you transition more easily and readily to new habits.  One that is often overlooked is the Strategy of the Clean Slate. When we face life-changing moments we may find ourselves automatically making adjustments in our habits that we previously struggled with.  For example, those that have struggled with losing weight and getting fit in the past find it far easier to stick with their new regimens after having experienced a heart attack.  The attack served almost as a reset button.  Being more strategic about these Clean Slate Moment,s as they arise, allows us to take advantage of them more fully, helping us in shifting our behaviours more deliberately.  Any moment that represents a 'change' creates a Clean Slate Opportunity:  new job, new house, new relationship (or end of one), new pet... any fresh start will do!

Building Habits - One Step at a Time

If you're like most people, you've likely got some bad habits kicking around that you would like to change,
or perhaps have some 'good' habits you'd like to adopt.  Possibly you have even tried stopping a bad habit in the past (or starting a new good one), only to abandon the attempt as it proved too difficult for you to achieve or stick with.  For some people, the all-or-nothing approach works.  They define the 'new' habit or system they want to adopt, replace the old ineffective one with it, and... keep doing it until it is comfortably ensconced as the new habit.  They make it seem easy.

For many of us though, it's much more of a struggle.  We want to lose weight, exercise more, stop smoking, meditate, read more, get up earlier... we have endless lists of things we'd like to do that prove almost impossible for us to make happen.  We then get demoralized by our attempts and settle in trying to 'live with' the fact that we just aren't cut out to be thinner, healthier, smoke-free...

In these cases, we need to try a different route to our end goal, not to abandon it as unobtainable.  We need to take a more counter-intuitive route.  Consider the following.  When IBM had the most dominant sales force of any organization, they did so by assigning their team the lowest sales quotas of any of their competitors.  The thinking was to give their sales force quotas that weren't daunting.  They wanted their people to feel that the goal was obtainable, not to be too intimidated to even begin.  They found that not only did their sales people pick up the phone and start calling, they worked to exceed the assigned quota.

The idea then is to start small.  Give yourself a target that is so easily achievable that you can't help but to exceed it, creating an instantaneous win.  By the time you have reached that point you have likely created enough momentum that you continue a number of steps beyond your target.  Reaching a goal is always motivational.  Exceeding your targets... more so.  It becomes self-perpetuating.

If you want to... start flossing your teeth every day, start out by planning to floss only one tooth.  Odds are... once you've flossed one, you can't help flossing them all while you're at it.  Finding the time in your morning routine to floss your teeth every day can seem like too much time that you don't have.  Flossing one tooth?  Much easier to fit into your schedule.

If you want to... begin running 3 kilometres every day, start out by planning to just run around the block.  Odds are... you'll begin to find that once you're dressed and out there, you'll run further.  Perhaps not every day to start but you'll hit days where the sun is shining, your stride feels smooth... and away you go.

If you want to... write a book, start out by planning to write 2 crummy pages a day.  Not good pages, crummy pages.  Who couldn't write two bad pages?  Odds are... once you sit down to write you'll find you hit a groove and write more, and better.

In each example, we have set a low enough target that it is not intimidating.  Often, the biggest hurdle for people to face is simply in starting.  Make the target low enough that beginning isn't an issue, that you are excited to start because you think... 'I can do that!'  Once we start the second biggest hurdle kicks in which is sticking with it.  When the goal is set too high we can easily become discouraged or demoralized.  It becomes easy to abandon our attempts, believing we'll never make it, that we aren't cut out to do it.  We quit before the new habits have a chance to take hold.  If we get our wins early in the game though, if we build it in such a way that we exceed our expectations consistently, then we have built in the positive reinforcement of our efforts.  We continue.

When we're looking to change our habits what is important is not how fast we make it happen, but that we make it happen.  If the all-in approach works for you... great!  If not, try the approach described above.  Both paths get you to the same end destination.  Which route you take to get there will only be questioned by those who want to replicate your success.

Managing the Gap

Viktor Frankl was the author of Man's Search for Meaning, he was a Jewish Psychiatrist and a Holocaust
survivor (of Auschwitz and Dachau).  One of the greatest messages he brought with him through all that he experienced and suffered during his internment was that most who survived did so because of the way in which they chose to view and respond to the situation they faced.

Between stimulus and response there is a gap and within that gap lies all our freedom.                            Viktor Frankl

The stimulus they faced in the camps was deprivation, torture and uncertainty.  Their response often was to lose hope and to give up.  Those that chose this path, Frankl discovered, often just withered away and died.  Those that determined they had a reason to live, did so because they shifted their response.  It was in how people managed the gap between the stimulus and their response to it that, ultimately, determined survival.

When a stimulus is applied we have built-in responses to it, responses that we have conditioned over time, similar to Pavlov's dogs salivating at the sound of a bell.

• someone makes a derogatory comment about how we look in our outfit and we get upset
• a co-worker doesn't agree with an idea we brought forth and we get angry
• someone cancels dinner with us and we get depressed
• someone cuts us off on the highway and we feel rage

All of these may be conditioned responses, operating unconsciously, but they exist because we set them up to be our preferred response at some point.  Good news though, we can condition a new response!  Despite the fact that it feels like a direct and instantaneous route from the stimulus to our response (feelings) there is actually a gap in there, providing us with the opportunity to assess the stimuli and determine our responses.  

Most of the time we simply opt for easy and therefore siphon the response off to our conditioned default setting.  But we can break this pattern if the result is not desirable.  There are three key steps to creating the right foundation for the shift to occur.

1. Begin by determining that the existing behaviour is undesirable.  You have to want to change it more than you want to keep it.  If you 'like' feeling depressed, angry or hurt you will not be able to let the behaviour go until you paint yourself a picture, of the new behaviour, that is more positive and serves you more.
2. You have to believe that it is your job to change it.  Not some higher power, not your mother, not your boss, not your spouse, not the guy next door.  It's your life, your behaviour and your responsibility.  If you defer this to someone else then you will simply wait for them to 'fix' it for you, which isn't going to happen.  Only you can fix it, but you have to take responsibility for it to happen.
3. You have to believe that you can, that it is within you to control your responses and change it.  If you believe that you are at the mercy of that conditioned response (I call this the Popeye Principle: I am what I am and that's all that I am) then... you're done.  You have to believe you have all of the requisite knowledge, skill, ability and desire to make it happen.  

Master these three steps, commit to them, identify your new response and... you can change it in an instant.  Managing the Gap is not always difficult, but it is necessary if you want to change your responses.  It doesn't even matter if you 'see' a gap or not.  Trust that it's there, believe the change is within your control and step into the new behaviour/response.  

Wrong action won't bury you, but wrong reaction will.  You cannot control your outer circumstances but you can control your inner choices.   Darren Hardy (Success Magazine)