Habits are created based on repetition and frequency
The honest answer to “How long does it take to build a habit?” is: forever because once you’ve stopped doing it, it is no longer a habit
Lesson #1: Defining Identity Based Habits
When most people think about the habits they want to build, they naturally start by considering the outcomes they want to achieve. The alternative is to build on “identity-based habits” and start by focusing on who we wish to become, not what we want to achieve
Think about your desired identity and ask, “Who is the type of person that could get the outcome I want?” The focus should always be on becoming that type of person, not getting a particular outcome. Like, If you want to write a book, you should focus on becoming the type of person who writes every day
Lesson #2: The Art of Showing Up
The Two-Minute Rule [2] which states, “When you start a new habit, it should take less than two minutes to do.” For example, “Walk 10,000 steps each day” becomes “Put on my running shoes.”
You’re trying to build a “gateway habit” for a larger behavior or bigger ambition that you’re ultimately working toward
The point is not to do two minutes of work and then never do anything else. The point is to master the art of showing up
[2] Hat tip to David Allen, whose version of the Two-Minute Rule states, “If it takes less than two minutes, then do it now.”
Lesson #3: Choosing a Time and Place for Action
If you can find the right time and the right place for your new habit, everything falls into place
One effective way to insert a new habit into your life is with an “implementation intention.” An implementation intention is a plan you make beforehand about when and where to act
I will [BEHAVIOR] at [TIME] in [LOCATION]
The more tightly bound your new habit is to a specific time and location, the better the odds are that you will notice when the time comes to act