and make us work for them.

If you think good habits are a one-hit wonder or an overnight sensation, let me set you straight. It is tough, diligent work and it requires practice.

I recently read "How to build good habits - and actually make them stick" in the Washington Post by Brigid Schulte. It was a candid conversation between Christine Whelan, a public sociologist at the University of Wisconsin-Madison and Ms. Schulte. It really dials in the idea that humans are creatures of habit.

When our habits start heading south pulling with it our self-esteem, productivity, focus, and overall well-being, that should be a clear indication something needs to change.

The good news, as creatures of habit, if we implement a new behavior and stick to it, we have a new GOOD habit. Amazing!

How do we build good habits that stick?...S.M.A.R.T

  • Be Specific - This is where it's a good thing to come down from the big picture and itemize. For example, BJ Fogg, Behavioral Researcher at Stanford wanted to be fit. Rather than going to the gym, he did three push-up everytime he went to the bathroom. By the end of the day, the 30 push-ups did more than one hour at the gym.
  • Can you measure your behavior? Mr. Fogg could not only measure the number of push-ups, he could measure the benefits of each set of push-ups.
  • Is it realistically attainable? Are you keeping it real? Three push-ups is doable. Twenty-five per set, not so much.
  • Remember to keep it relevant to you and reward yourself for keeping up the good work. Seriously!
  • Track your progress and give it a timetable. If you've ever done push-ups, physically seeing your body change inside and out is a home run for tracking.

Create ONE good habit today!