How I apply Atomic Habits to build a running habit

Practical Tips I learned from the best-seller book of building habits

Earlier this year, I set a goal to join a running race. And here I am, planning to complete a 10K race. I realize that to finish this goal, I need to build a running habit. That’s why I decided to read Atomic Habits - a best-seller book that earns all the buzz in this field.

I have to say the book is well worth it. It’s informative yet highly practical in helping readers build a habit. So in this post, let’s join me in forming a running habit through atomic steps.

#1. Change my mindset to become a runner

My goal is not to run a marathon, my goal is to become a runner.

I realize that my deeper goal of participating in a marathon is to become healthier.

This change helps to form an intrinsic motivation that says: I’m the type of person who runs rather than I’m a person who likes running. Because I believe I’m a runner, I will be more likely to stick with my running habit.

This is the first layer of building a habit: forming an identity, aka an identity-based habit or I call it “manifesting myself”.

Another tip I learned is to change only one word to shift the way I view the habit.

I get to run 5 km today, instead of I have to run 5 km today.

This will help me see it as an opportunity to get things done, rather than seeing it as a burden of having to do things.

#2. Make running obvious

I will run at 5 p.m in the park opposite my house.

Making a specific plan for running helps me more likely to perform the habit. This implementation intention reminds me of what I need to do at a specific time of the day and in a specific location. It will get rid of the difficulty of thinking about what time and what place I will run.

A better way to make the habit even easier is habit stacking.

After I get home from work, I will change to my running outfits.

When pairing the running habit with a current habit of getting home, I won’t let myself lie on the bed and endlessly scroll through my Facebook newsfeed.

And instead of stacking an ambiguous habit of running, like how long should I run, where I will run, etc, I stack an easy habit of just changing from my office outfit to my running outfit.

Habit stacking works best when the cue is highly specific and immediately actionable.

One of my very first efforts.

#3. Make running attractive

After getting home, I will eat yummy fruits. After eating fruits, I will go out for a run.

Because I love eating fruits, I will stack my running habit with eating fruits. This combination gives me energy for the workout and makes running attractive because I get to eat my favorite fruits.

This method is called temptation bundling, which works by linking an action you want to do (running) with an action you need to do (eating fruits).

Another way I decided to make running attractive is to join a running race. By doing so, I will get to run with my friends (whom I begged to join me) and also get a cool medal when finishing.

#4. Make running easy

Setting out my running clothes, shoes, and water bottle before I go to bed the day ealier.

These actions will remove the points of friction that sap my time and energy when I get home from a long working day, therefore pushing me to run with less effort.

In addition, the ritual of changing into my workout clothes in #2 makes running easier. I decided to chunk the running habit into smaller and easier habits of wearing workout clothes. And as soon as I change my clothes, I know the workout will happen because it’s so nonsense to change the clothes twice.

Running is easy once I’ve taken first steps of changing clothes and wearing running shoes.

This change also aligns with the Two-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.” The first two minutes of my running habit involve changing into workout clothes.

I realize that it’s easier to focus on completing the first two minutes of the smallest version of running habit. And once I master it, I can move on to the next level of running longer and more intense.

#5. Make running satisfying

I will reward myself by burning scented candles and reading a book after running.

Or

I will only watch Netflix after I go for a run.

While it takes me quite a long time to see myself fit as a running outcome, giving myself an instant and immediate reward will help to increase the odds that I repeat the habit next time.

Habit stacking in #2 ties my habit to an immediate cue, which makes it obvious when to start. Reinforcement ties my running habit to an immediate reward, which makes it satisfying when I finish.

Unless I reward myself with something that conflicts with my identity as a healthy person like eating ice cream or drinking bubble tea, my effort will end up being a wash.

SUMMARY

Four steps to build a habit

(1) make it obvious

(2) make it attractive

(3) make it easy

(4) make it satisfying

Here is the link to the book’s summary by the author himself for your reference.

I’m going to run a 10K this November.

Though it’s only 10K, it’s still a big goal for a person who is more similar to running a project to meet the deadline than running a race. However, I believe I can do it.

More on this experience may come later in my blog post.

—-

#WOTN #Vietdeuvahay2 #Week10

Bài viết thuộc thử thách Viết Đều và Hay của Writing On The Net Alumni.