Clear provides methods that help pinpoint those habits that are ineffective, and a large variety of tactics to create effective habits that will change what we do. His book contains clear instructions on how to develop writing as a habit, one that will feel as automatic as brushing your teeth or that first cup of coffee in the morning.Here are five effective habits. Habit #1: In order to encourage inspiration to strike, set up a time to meet with it. James Clear cites a British study that showed that those who write down specific times when they will practice their new habit have the highest success rate. For writers, creating such an “implementation intention” would involve writing down a sentence that looks like this: “I will write for (period of time) at (time of day) at (location).” So, for example, “I will write for 30 minutes at 3 p.m. at the kitchen table.” By sitting down each day at 3, you accustom your brain to this new habit. Once your brain can count on you to keep your new habit, you may find that new ideas and inspiration are waiting for you. Habit #2: If writing is important to you, create an environment that encourages you to write. Our environment can create barriers to practicing our new habits. If your habit is to sit on the sofa to watch TV, and you had intended to write while sitting on the sofa, then the TV may prove to be too big a temptation. Instead, choose a place to write that isn’t associated with another habit. If you live in a tiny space with few options, then designate a specific place to write. It doesn’t have to be a different room. In a studio apartment, you may decide to use a different chair or to set up a small writing corner. You will attach writing to that particular place, so if you’re in that space, your brain will expect you to write. Environmental clues can be used to help reinforce your new habit. Habit #3: Create temptations that reward you for your new habit of writing. Habits are developed because our brain has a dopamine-driven feedback loop. It is the anticipation of the reward that causes the release of dopamine that makes us feel good. In fact, anticipation releases more dopamine than actually doing the thing we craved or wanted. You can use a habit you already have (getting up early, taking the dogs for a walk, drinking coffee in the morning) to attach the habit you are trying to develop to a reward that your brain anticipates. In this way, the habit you are developing is sandwiched between a daily habit you do anyway, and is followed by something you want. Clear provides readers with methods for identifying both the already established habits and also the things that individuals consider to be rewards. His system might look something like this:
- After (current habit), I will (habit I need to develop).
- After (habit I need to develop), I will (habit I want).
- After I walk the dog, I will write for 30 minutes.
- After I write for 30 minutes, I will go on social media.