Micro habit: no burden -free habit development method

Author:Simple psychology Time:2022.06.28

The author of this article is Dr. Alice Boyes PH.D.. Her academic research focus is how to use psychological skills to improve daily life.

In this article, she tells how to use "micro habits" to leverage the great changes.

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First of all, want to ask you to think about two questions first

有 In life, do you have some inertia thinking?

起The spontaneity caused by inertial thinking, have you helped you save something in your life?

"Micro habit"

"Micro habit" is a bit similar to "conditional reflection". In specific scenarios, people will do certain behaviors. Maybe you don't notice it, but in fact, these "micro habits" can help people reduce a lot of pressure.

For example, I have a micro -habit when I go out with my children, and I always bring a bottle of water.

Image source: "Crayon Shin new"

Because my daughter was only six years old, she made her predict whether she would be thirsty and unrealistic. Sometimes, even if she drinks water before going out, she will ask me to drink water on the road. If she did not drink water, she would lose her temper.

Therefore, no matter where I go, I will carry the water I drink with me to prepare from time to time.

Over time, when I went out with my daughter, I took water with my daughter to become a "micro -habit". This habit helped me reduce the energy that wasted in thinking about whether to bring water. Over time, the inertia that this micro -habit has brought me is getting bigger and bigger. I will unconsciously go to the water before going out with my daughter, and no longer need to take the energy to remind myself to do this.

The generation and benefits of "micro -habit"

The first is to trigger the micro -habit, such as the trigger scene of the habit of "bringing water when going out" is "going out with the child", that is, whenever a specific situation is triggered, the subsequent specific behavior will be occur.

Image source: "Crayon Shin new"

There are many benefits to develop habits, but people usually only care about the benefits of daily habits, but ignore the "micro habits" triggered by some scenes can also bring us a lot of convenience.

The biggest benefit of micro -habit is that the inertia triggered in specific scenarios is usually more beneficial to people than the behavior after temporary decisions in the same scene. Because micro -habit saves the energy consumed during temporary decisions.

How to use "micro -habit" to help yourself

First of all, think about which habits that you can maintain without paying too much energy. These are likely to be a micro habit you have formed, but you didn't realize it before.

Identify your micro -habits and can understand how micro -habits are pushed over time. How these rules guide your daily inertia and unconscious behavior, and you can also let you understand that the behavior that requires artificial control and does not require too much control to produce it. What is the difference between inertial behavior?

Image source: "Crayon Shin new"

I use some of my micro -habits here to bricks.

If I was reading an email, because the content inside was angry or anxious, I would stop first and read it again 24 hours after 24 hours. Because I realized that under normal circumstances, the hostility, lack of respect or lack of friendship in emails, were actually not true. At that time, I might have a deviation in the content of the email.

Every time I open a bag and loaded potato chips, I always take a food clip by the way. In this way, when I was full, I could seal the bags of potato chips directly with a food clip. This is more convenient to find the food clip than I have eaten potato chips for a while, and it can also reduce the probability of my continued eating potato chips.

Image source: "Crayon Shin new"

OK, do you understand the examples I give? The following three methods help you identify and use your micro habits.

TIP1: Observe your own life mode

See what simple and specific micro habits can make daily life smoother, and how these habits help you to regulate, work or maintain interpersonal relationships, etc. Here is a key point of judgment: useful micro habits can help you reduce self -consumption, whether it is time to consume time or consume your energy.

TIP2: It is very specific to ensure that all elements involved in the micro -habit are

For example, what is triggered what you produce a certain micro -habit, and this scene triggered which behaviors of your subsequent behaviors.

Tip3: The formal micro -habit is not too difficult

When you think of this micro -habit, 95%of your confidence This habit can be maintained, which is a better state. In this way, maintaining this micro -habit will not spend too much energy, nor will he think that you can't keep up halfway. After all, the purpose of "micro -habit" is to make you "inertia".

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