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Consistency of Building Habits through the 2-Day Rule

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2-day rule

Planning and starting your new habits may be easier than being consistent in doing such routines. Today, we will introduce to you the 2-Day Rule, a technique that will help you to be consistent in establishing new habits.

What is a 2-Day Rule?

Motivation pumps people at the beginning of having new habits. But later on, people lose motivation when results aren’t forthcoming amidst the ongoing effort.

Keep in mind that habits are being established in a long period of time before they are instilled in one’s lifestyle. Similar to this, is when you skip a habit. It should not take two days in a row to keep your new habits going. When you let yourself stop for more than two days, you are now building a habit of slacking off from the new habits you wanted to establish.

When you are trying to build a habit of exercising, it is not easy to pull yourself out from your bed everyday and go to the gym immediately. It is normal to get tired and be lazy but not for a long time. Thus, when you have skipped a day of exercising, you should find a way that you will be able to exercise the next day.

This rule was introduced by Matt D’Avella in his video The Two Day Rule. In his experience, he was able to effectively instill working out in his everyday routine when he implemented the said rule.

With the use of habitual tracker, a calendar where he put X when he achieved going to the gym, he was able to commit himself to observe the 2-day rule while building the habit of exercising.

He realized when he committed to this rule, he became healthier and alert. For him, there were ripple affects on his other habits as well.

Rules do not limit people’s freedom but in fact, setting the right rules in life, based on what you value the most, allows you to live a life that you have always imagined.

Starting a New Habit with 2-Minute Rule

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2 minute rule

Are you having a hard time building a new habit? Worry no more, a simple 2-Minute Rule strategy will help you make things easier and will stop you from procrastinating over and over again.

The rule mainly overcomes one’s procrastination and laziness.

This 2-minute rule was introduced by James Clear, an author of Atomic Habits. According to him, the rule stated that it should take less than two minutes to begin a new habit.

What does that mean? When you want to finish a task or do something new, do it for less than two minutes. Does this mean that goals can be accomplished after two minutes? Definitely not, but with this rule, doing your goals can be started.

The logic behind this rule was inspired by Isaac Newton’s physics of real life. The first law of motion, the law of inertia, states that “objects at rest tend to stay at rest and objects in motion tend to stay in motion”.

Similar in doing a new habit for less than two minutes, once it is being started, it is easier to continue doing it.

But how to make sure that you will start doing your goals? Make it as easy as possible.

Here are some easy-to-start habits by doing the 2-Minute Rule:

  • Reading a book- Just read one page of a book until you’ll find yourself reading more than a chapter.
  • Becoming a writer- Start writing a paragraph until your thoughts are flowing as you will be surprised that you are writing for almost an hour.
  • Eating healthier food- Eat at least one piece of fruit until you love to eat some salad for your meal.
  • Exercise daily- Tie your running shoes and you will find yourself running for more than a mile.

Building a new habit is easy to map out but difficult to start and to be consistent in doing it. With this rule, you will be able to do the right thing and urges you to do more once you’ve started it.

Little do you know that this strategy is very powerful. Keep in mind that new habits will never be adopted when they are not well-established. The 2-Minute Rule allows you to master the habit of showing up. Once you are used to it, you will be able to master the skill of doing your habits.

James Clear highlighted that it is important to standardize in order to optimize. He explained that it is more essential to do easy things on a more consistent basis than focusing on how to make a perfect habit from the start. You can never improve your habit when you are having a hard time making it possible.

“Strategies like this work for another reason too: they reinforce the identity you want to build. If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be,” James Clear stated.

Source: https://jamesclear.com/how-to-stop-procrastinating

How to Increase Productivity By Doing Less

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to increase productivity

Most people are having a hard time juggling unending to-do lists and deliverables. Today, let us unlock on how to increase productivity by doing less. It does not mean when you are busy, you are already productive. Keep in mind that productivity is an efficient way of doing things right.

According to James Clear, the author of Atomic Habits, people are motivated to do what is easy. The action is less likely to occur when it entails more energy. Thus, you need to be more mindful of your day-to-day habits that can affect your productivity.

Importantly, when there are a lot of things that hinder your productivity, it will be difficult for you to get things done efficiently. To increase productivity, you can optimize the use of technologies. Why? It reduces the obstacles of the things you need to do.

One ideal habit to make your working files and documents more convenient is using a cloud storage like OneDrive, Google Drive, icloud and DropBox. It allows you to access your important files and documents across your devices without compromising the security of your technologies.

With these cloud services, you do not have to bring your PCs everywhere just to have access on these documents. You do not need to use external hard drives and flash drives all the time to share files with your colleagues and friend. All you need to do is get the shareable link of the file and send it to the person whom you wanted to share the file with.

To lessen the things that you need to remember, you can always adopt the habit of doing checklist. Simple as it is, but having a checklist can optimize your productivity.

Long time ago, checklist was used by surgeons to save a lot of lives. Checklist is one of the system that is efficient in handling complexities. It enables you to identify what are the important and urgent matters to prioritize. To know more about the importance of checklist, you may read the Power of Creating Checklists.

In creating checklist, you can use Microsoft To-do, Wunderlist, and Evernote. These applications will help you optimize your productivity by their easy-to-use features that can be used in your laptops and phones.

Aside from the technological solutions, priming your environment can increase your productivity.

Oswald Nuckols, IT developer, has a habit of resetting the room. When he leaves his car, he makes sure that he throws his trash right away. After watching television, he folds the blanket, arranges the pillow, and places the remote back on the TV stand.

He noted that resetting the room does not mean to just clean it up, but to prepare for the next action.

“Whenever you organize a space for its purpose, you are priming it to make the next action easy,” Oswald explained.

If you want to increase your productivity, design your environment wherein it encourages you to work more.

Environment is significant in shaping human behavior.

When you want to check emails once a day without any interruption, separate your phone from you.

To learn more about how does changing your environment make your habits effective, read Changing Environment to Build New Habits Effectively.

Little frictions in your daily routine can hinder you to become productive. Bear in mind to redesign your life wherein the actions and habits that matter most are the easiest to do.

The Ideal Habits You Should Adopt from CEOs

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ideal habits

The chief executive officers (CEOs) around the world have various ideal habits that attribute to their success. An hour a day to execute a habit makes a significant change in the long-run. Here are the ideal habits of the most successful CEOs in the world that you should adopt.

  • Creating morning routines

Google’s CEO Sunda Pichai has consider morning routines like reading news and drinking a cup of tea. For him, morning routine is a kick-start for his entire day.

The practices that you will consider every morning can enlighten your mood and increase your productivity throughout the day. Here are some reasons why you should have morning routines, see full article:https://www.thinkingmindset.com/2020/03/the-essentials-of-morning-routine/.

  • Waking up early morning

Robert Iger, CEO of Disney, gets up at 4:30 every morning and New Jersey Nets CEO Brett Yormark gets up at 3:30 a.m.

They believe that waking up early enables you to finish more things the entire day. With more time, you avoid to procrastinate your workloads. This will allow you to do things right.

If you’re struggling waking up early, here’s a video of Matt D’avella on how to wake up before 6 AM.

  • Meditate

It is essential to have focus when you want to be more productive. Thus, Oprah Winfrey meditates at least 20 minutes per session and aims to do two sessions per day. According to her, meditation can improve the quality of your sleep, the relationship you have with the people around you, greater productivity, and can increase creativity.

Even more, Tuppeware CEO Rick Goings said that “it’s a practice that not only burns off stress but gives me fresh eyes to clarify what’s really going on and what really matters”.

Both CEOs do transcendental meditation. Apart from the mentioned benefits of doing meditation, it also improves self-awareness.

  • Continue learning

Bill Gates, the former CEO of Microsoft, reads 50 books a year. “Reading books is my favorite way to learn about a new topic. I’ve been reading about a book a week on average since I was a kid. Even when my schedule is out of control, I carve out a lot of time for reading,” he stated.

“If you invest the lion’s share of the first part of your career in learning, you’ll have a significant amount of earning potential in your tool box by the time you reach your 40s, which is typically when people start to earn higher levels of compensation.  Your career decisions over the next two to three decades can then be shifted to focus on earning, then learning and giving. Then, once you are nearing the twilight of your career, you can pay it forward by shifting your priorities to giving, then learning and earning,” Mark Davis, CEO of PuroClean.

You can spend at least an hour learning a new skill until such time you will realize that you have mastered a skill. Keep in mind that it is important to learn to cultivate your creativity not only to succeed but also to sustain success.

  • Exercise everyday

Aside from exercising your mind, you should also strive to pursue wellness. Exercising everyday should be one of your ideal habits to consider. According to Facebook’s CEO Mark Zuckerberg, it is important to be in shape. Doing tons of things entails a lot of energy and being fit enables you to have more energy.

Even the CEO of Virgin Group Richard Branson agreed with Zuckerberg. He emphasized that keeping fit enables his brain to function well. Branson wakes up at 5 A.M. to run and do cycling.

  • Learn to plan ahead of time

Benjamin Franklin once said, if you fail to plan, you are planning to fail. Thus, it is an ideal habit to plan whenever you are pursuing something. Research when you wanted to do business. Plan ahead of time so you do not need to worry much when you need to do a lot of things. List all the things you need to do before going to bed so that when you wake up, you know what to achieve for that day.

“If you don’t know what you’re getting yourself into, you’re setting yourself up for failure. No business decision should be made before knowing everything there is to know about the business or specific situation,” Nick Neonakis, CEO of The Franchise Consulting Company, said.

Sources:
(1) https://www.commercient.com/learn-from-the-pros-5-daily-habits-of-the-worlds-most-successful-ceos/
(2) https://www.businessinsider.com/habits-of-successful-ceos-2014-10

The Essentials of Morning Routine

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morning routine

A morning routine sets the tone of your entire day. This significantly helps to improve your productivity.

Interestingly, Google’s Chief Executive Officer,(CEO) Sundar Pichai proves that stress and success do not work hand in hand but instead he emphasized the importance of low-key routines every morning.

According to him, the essential routine he has every morning is a kick-start for him to begin his busy day.

If you’re the type of person who keeps on pressing the snooze button of your alarm and goes back to bed, well, maybe you’re suffering from procrastination and has a difficulty to improve productivity.

But it’s not yet too late to improve your habits. Let yourself control the schedule and not the other way around. Here are some points on why you should start building your morning routine.

Lessons Learned from Morning Routine

  • Calmness is a great way to start the day

As you jump-off your bed, you do not need to compel yourself to do your work first thing in the morning. You can do meditation, exercising, and journaling to begin your day so that calmness radiates within you throughout the day. Some people read spiritual messages or listen to self-motivating audiobooks to motivate themselves. The calmness brought about your routine reduces stress which can increase your productivity

  • Invest in meaningful matters

Building your morning routine helps you to become more focused on achieving your goals and complete daily tasks effectively which truly matters for everyone.

As James Everett Youngblood (2019) imparted that busywork is different from deep work which leads to an individual’s best work. Doing work that is uninterrupted, quiet, and glorious increases one’s self-fulfillment.

Through these daily rituals, people become motivated to do things in life.

  • Keep on moving

As Pichai of Google highlighted that his daily routines in the morning are kick-starter for his day, well, you should also start moving.

Do something every morning that can boost your mood for the entire day. Doing physical activities is one way to keep yourself moving during mornings.

I know this wouldn’t be easy with people who are not morning persons. But as they said, consistency entails persistence. If you want to invest in improving your productivity, you need to go beyond your comfort zone.

  • Maintain balance

As you pursue morning routine, you need to be balanced. You need to have the self-awareness for your well-being while getting things done.

“I’ve found that the best mornings are balanced. They include a mix of something physical, some time for focused work, and a way to get my mind and heart aligned for the day,” James Everett Youngblood said.

How you begin your day ripples out, influencing the remaining time of your day. Most people do a lot of trial and error before settling on their routines, even known CEOs commit to their daily rituals.

If you want to explore how to build your morning routines, SKILLSHARE can help you out. Just use this link (https://skl.sh/2woAL4I) to have a free subscription for two months.

The Surprising Benefits of Journaling

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benefits of journaling

Most people thought that journaling is nonsense. But once you’ve tried it, you will be amazed by the surprising benefits of journaling.

Journaling is a habit of writing your thoughts, feelings, things you want to track, and changes you want to implement in your lives. It enhances human’s connection with themselves such as mindfulness and self-awareness.

Don’t be bothered by the fancy journal notebooks, pens, and pictures that most people who were used to journaling. Let’s focus on why you should start writing and keeping your habits on track.

Benefits of Journaling

  • Creates self-awareness

Journaling allows you to express your ideas and how you feel about your day. So what when you write these stuff? As you go along the process, it enables you to identify the positive and negative habits and thoughts about yourself. You become more aware of yourself than usual.

  • Manages anxiety caused by stress

Writing down your feelings and thoughts reduces stress. Too much of stress and overthinking is bad for your mental health. Sometimes due to busy schedules, you don’t have time to talk with your significant person, family, and friends about what you’re going through.

This writing system enables you to free your thoughts from anything that bothers you. And at the end of the day, you will surely enjoy the process of relief.

  • Improves your writing

The basic tip of authors in improving your writing style is to practice it. One of the easiest ways of exercising this skill is to start journaling. The substantial part of improving your writing through journaling is developing your communication skills of expressing yourself. Journaling is an opportunity for you to exercise on how to convey your thoughts.

  • Keeps memory sharp

According to Bailey (2018), journaling improves working memory capacity apart from boosting your comprehension and memory. He shared a study wherein expressive writing can improve cognitive processing.

  • Boosts self-fulfillment and self-care

Journaling most likely boosts one’s self-fulfillment and self-care. This connected to the first benefit, creating self-awareness. With journaling, you track and manage the habits you want to develop. You become conscious of what you’re doing.

You’re more likely to be motivated on keeping your habits because you’ve developed a system that adheres on exposing more cues of doing these. When you have maximized your environment of keeping your habits, it will be more effective in executing them. As a result, your self-care will be boosted.

Apart from these benefits, there are a lot more benefits of journaling to discover.

If you would like to witness how other people identified other benefits of this writing method, see Matt D’avella’s What I Learned by Journaling for 30 days.

If you’re curious how to do it or where to begin from here, I will be sharing you an online class that will guide you on how to start your journaling journey. Use this link from SkillShare (https://skl.sh/2UpMlV1) and you will have two months subscription of other online classes which will enable you to learn a lot of skills.

Share your journaling process with us by uploading your photo and thoughts about it in your social media. Don’t forget to add these hashtags #thinkingmindset #myjournalingjourney so that we can see how you’re doing.

The Power of Creating Checklists

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creating checklists

Don’t be embarrassed if your fond of creating checklists. Doing so is a part of establishing your own system.

Checklist has been used to save lives during surgery before. According to Dr.Atul Gawande, when the checklist was implemented during surgeries across eight hospitals in the world, the average complication rate fell to 36% while death cases slowed down to 50% in every hospitals.

Moreover, even pilots create checklist to handle different situations such as crashing planes, stressful and chaotic incidents.

Greg McKeown, author of the book Essentialism, noted that you need a system in handling complexities. And that system is called the checklist.

Creating checklists is one way to prepare yourself on handling complex things. People may find it really simple on doing checklists but they tend to underestimate its purpose.

The same solution used by pilots and doctors can also be utilized in maximizing your productivity.

The importance of creating checklists

Greg McKeown discussed in one of the vlogs of Matt D’ Avella that checklist reliefs the mind of the things that it tries to remember constantly. Checklist helps the mind to declutter things that aren’t significant to remember.

Doing a checklist is setting-up a system that will significantly improve your efficiency in doing things.

To help you improve your productivity, here are the checklist on creating a checklist:

1.Observe your process

Create a time-lapse of your own process

2. Record your process

Write your process as you remember it. Once you’ve done recording it, do the process once again.

3.Refine your process

After doing the process again, assess if that process works for you. If not, refine your process until you can finally say that “it is how I will do it right now”.

4. Teach your process to others

Mentor other people on how you effectively get the right things done everyday.

Checklist is essential because it helps human to increase execution especially on complexities.

As Matt stated in his video, checklist helped him identified which areas of his daily habits are repetitive, slowing his own progress, and aren’t working for him.

At the end of the day, checklist taught people to consider essential things. Learn to remove obstacles in order to execute easily.

With the system of checklist, you will feel that you are in control and you get the right things done.

Changing Environment to Build New Habits Effectively

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to build new habits effectively

Are you losing your motivation to do your new habits? Honestly, to build new habits effectively is not that easy. With this article, you will be guided on what things to do in order to effectively follow the new habits that you want to execute.

According to James Clear’s Atomic Habits, an invisible hand that shapes human behavior is the environment.

Have you not noticed that people tend to buy stuff not because of what they are but where they are placed.

The phenomenon of Suggestion Impulse Buying of Hawkins Stern, economist, stated that customers buy things because they are presented to them and not because they needed them. That’s why products in the supermarket that are at the eye level are expensive than those items located at the bottom and at the top of the shelves.

Even more, restaurants and cafes that can be found everywhere are more likely to be visited such as Starbucks.

Similar to our habits, we opt to choose the most obvious option and not much on the purposeful drive of it.

One way of improving the execution of one’s habit is to redesign the environment.

Most of us have the notion to pursue living healthy. But because we are in a hurry every morning, we tend to neglect a 10-minute workout. We choose to eat fast food than preparing our own lunch because that’s the option that’s available.

Designing Your Environment to Build New Habits Effectively

Did you know that sight is the most common sensory receptors of humans? That’s why visual cues significantly affects behavior.

With this, James Clear suggested to create obvious visual cues which can draw attention toward a desired habit.

James Clear shared how he bought apples but placed them in the bottom of the refrigerator. As a result, he forgot that he has apples. By the time he remembered it, the apples have gone bad.

The next time he bought apples, he placed them at the display bowl and put it in the middle of the kitchen counter. Since the apples are noticeable, he began eating apples each day.

Here are some tips that James Clear suggested in redesigning your environment:

  1. In order to take your medication each night, placed the pills near your faucet on the bathroom counter.
  2. Want to learn new musical instruments? Place your instruments in the middle of your living room.
  3. If you want to drink more water, place your water bottles in common locations around the house.

” If you want to make a habit a big part of your life, make the cue a big part of your environment,” Clear emphasized.

“Making the better decision is easy and natural when cues for good habits are right in front of you,” he added.

But what if others created the world where you live like the situation you are in right now? Most of us can relate to this. But we are not constrained to be contented on where we are right now. We can change the spaces or the workplaces we are in to acquire positive vibes than negative ones.

Further, James recommended to associate one habit in one specific place to build new habits effectively. It is difficult to pursue a new habit in the face of ongoing cues.

You can’t develop a habit of going to bed early if you watch television every night in your bedroom. You can’t effectively separate your work life and home life if you’re only doing these stuff in one place.

Keep in mind to have “one space for one use”, James Clear highlighted in his book.

If you want to form and keep your habits effectively, you also need an environment that is favorable for you to achieve your goals.

Why We Must Not Fear Death

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Most of the people are afraid of death. This is normal especially for people who value life and their love ones so much. This is also worrying to many people most especially to those who have lack of understanding about the subject. Though, we are not the only species on this planet that are afraid to die, you can observe this from some animals too when they are being hunted or being killed. For example, you can see animals like cows cry when they are being slaughtered or even just separated from their calf. As sad as it looks like, that’s how nature works and that’s what we are. Though you can change some of the things in nature, you cannot really change all. So, whether we like it or not, we are all going to die so it is important to face our fear of death by understanding and accepting that it is an essential part of life.

In most industrialized or westernized culture, people do not really talk about death in a seriously deep manner. This makes us uncomfortable or even afraid. But this psychology should be changed, in a positive way, so that our anxiety about this phenomenon will go away, therefore allowing us to address the important matters before, during, and after we cease from existing. Different religions and schools of thought tackle this topic; they have differing perspectives as well, depending on which traditions and spiritual practices the ideas originate. Interestingly, some religious practices do not really have healthy or positive views about death and this is one of the reasons why people are afraid or anxious about this subject. Meanwhile, some believe in reincarnation while some also believe that if they don’t perfectly follow their scriptures or obey their God’s commandment, they will not be rewarded of eternal life. Worst, some believe that there is eternal suffering. Obviously, this is not true and this should not be believed so that one can eliminate the fear of death.     

Although most spiritual beliefs and philosophical traditions have different ideas about death, there are also commonalities between these belief systems. For example, almost all major religions – Hinduism, Christianity, Islam, etc. believed in the afterlife. And also, they believe that the most important thing to do with this life is to obey the laws of their scriptures and help or serve others. These are some of the common themes. However, unfortunately, many followers of these major religions too do not really practice what is being preached by their church or school of thought. This is either because of so many underlying factors or because human species are fundamentally selfish. Seemingly, both can be true. However, when you look at it, you cannot really provide a specific answer because there is certainly a duality; sometimes, people are selfish but sometimes people are also compassionate and caring. This is how life appears to us; these human characteristics are apparently inseparable just like life and death itself.

So in conclusion, people should really not fear death as much as we also don’t fear life. As long as we’re born into this world we will also die, whether we accept it or not. It is obviously unfair if we will still be punished when we die just because we didn’t follow specific religious rules even though we didn’t commit serious bad things. Besides, we are born to not know everything so it’s really not our fault. We don’t have control over these two phenomena; all we can do is accept them and make the most of them by appreciating our existence, doing good things for ourselves and also for other people. Perhaps, we are just afraid of death because we are programmed to fear it. Or, collectively we have fear of the unknown.  

So if you want to understand the subject of death more and lessen your anxiety or fear of it, check out these videos below:

Featured image: https://www.pinterest.co.uk/pin/82050024441355101/

Identifying Passive-Aggressive Communication and Behavior

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Are you frustrated of being confused by the way your friends or your family members or your co-workers communicate to you? This is probably because the person that gives you confusion is a passive-aggressive type of person. There are few advantages to this communication style or type of behavior but there are more disadvantages that are really damaging to your relationship or even to your projects or business. Though, there are so many reasons why a person has this type of personality or behavior and sometimes, it is not really intentional. Reasons may vary; from the person’s childhood history to his or her cultural conditioning or simply just because of inability to communicate openly. Though sometimes, passive-aggressive behavior may also be rooted from a person’s psychopathy or mental disorder.   

According to one psychiatrist named Daniel Hall-Flavin, this kind of behavior manifest as an “indirect expression of negative feelings” and often shows disconnect or contradiction between the communicator’s message and his or her action. This type of behavioral disorder needs to be addressed because not only it leads to problems and misunderstanding but also to outburst, disempowerment, unnecessary stress, and even chronic mental and physical discomforts. Oftentimes, passive-aggressive communication results to more anger, resentment, and frustration in a subtle way as it would never really allow you to get your needs met from other person or people. To counter this kind of unhealthy behavior, one needs to learn to communicate assertively and honestly, of course, in a respectful equal manner.   

Sometimes, passive-aggressive behavior is also used to manipulate the other person. Manipulative passive-aggressive person tends to show agreement even though it is not really what he or she feels about the issue but he just agreed just to secretly sabotage it. Behind the façade and the smiles, he or she covertly experience discomfort about what is happening or what has been agreed upon. This might come as mixed messages, murmurings, silent treatment, neglect, exclusion, and indirect emotional or verbal attack. This can happen in different settings, be it in a workplace or in a romantic relationship or in a family. In addition, passive-aggressive behavior also comes in sarcasm, gossip, backstabbing, teasing, and destructive criticisms. In worst cases, this kind of behavior also manifests as self-punishment such as addiction, victim mentality, self-harm, and dependency.

As much as possible, passive-aggressive behavior really needs to be addressed or stopped. This can only be changed if the person is aware and self-critical, though. If not given appropriate solution, this will result to many kinds of problematic impediments and even chronic disorders that could lead to different sorts of destructive consequences. Passive-aggressive people are dangerous especially those who are in power as they can take actions that have negative impacts without you knowing what is really happening or why these things are happening. For us to have healthy relationship and positive social environment, we must replace passive-aggressive behavior with respectful honesty and assertiveness.    

For you to understand more why people tend to behave in a passive-aggressive manner, I suggest that you check out this article:

7 Reasons Why People Use Passive Aggressive Behavior

https://www.psychologytoday.com/us/blog/passive-aggressive-diaries/201403/7-reasons-why-people-use-passive-aggressive-behavior

Featured image: https://www.entrepreneur.com/slideshow/308081

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