There’s no denying that we are, indeed, creatures of habit.
Our minds and bodies are dependent on stimulants, actions and patterns that come to define who we are. Our habits are our security blankets, enveloping us in their consistent presence and comfort of familiarity.
We do them unconsciously, sticking fingers and cigarettes in our mouths and cracking our knuckles only to find that we can’t remember when this habit began.
According to Charles Duhigg, author of “The Power of Habit,” habits are not born, but created. Every bad, good or insignificant habit starts with a psychological pattern called a “habit loop.”
Duhigg reported to NPR, the “habit loop” is a three-part process. The first step is the trigger that tells your brain to let a certain behavior unfold. The second step is the behavior itself, or the routine it creates.
The third step is the reward, or “something that your brain likes that helps it remember the ‘habit loop’ in the future.”
Once we’ve formed habits, they are hard to break because, many times, we forget we’re doing them. Because of the habit loop, we are able to do other things without thinking about our habit.
We will be working on something else while simultaneously biting our nails, not realizing the moment we put them in our mouths.
We become slaves to our habits. They become inhibitors and some have the power to control our lives.
Though some substances we use have addictive qualities that make the habits almost impossible to break, there are ways to replace those bad habits with good ones… and all it takes is 66 days.
In a study released in the European Journal of Social Psychology, Phillippa Lally and her team of researchers surveyed 96 people over a 12-week period to find exactly how long it takes to start a new habit.
Over the 12 weeks, the participants chose a new habit and reported each day how automatic the behavior felt. At the end of the period, Lally analyzed the results and found the average time it took for the participants to pick up a new habit was 66 days.
While her results were focused on the time it takes to create a habit, we can look at it inversely, and the time it takes to kick an old one and pick up a better one.
If a habit does not include addictive additives or stimulants, which make the withdrawal and brain processes different, who’s to say it won’t take you 66 days to cut out all those nasty habits that have been overtaking your life?
If you take the habit out of your life, the same way you put one into your life, you will find yourself free of the unconscious and, many times, detrimental patterns that habits cause. You could replace those old bad ones with new good ones.
Instead of watching Netflix before bed, you make yourself read a book. Maybe instead of soda with dinner, you make yourself drink water for 66 days.
Whatever your motives, this research should be the catalyst you need to kick those bad habits and start picking up some good ones.
Because there is no better time to turn over a new leaf (or habit) than in the fall.
Be Obnoxious (Days 1- 22)
Shout about it. Tell your friends, family and coworkers you are on a mission. Enlist them as officers to patrol when you’re slipping back into your old ways or not keeping up on your new ones. Tell them you want them to yell at you, bother you and constantly remind you.
Add extra pressure on yourself. The pressure of disappointing other people and going back on your word will make it that much harder to go back to your old ways.
Because sometimes it’s easier to disappoint ourselves than it is other people.
Self-Analyze (Days 22- 44)
Take a good look at your life. This is the time to really dig deep and do some soul-searching. What do you want in life? Why are you doing this? How do you want to represent yourself?
Whether you’re quitting a bad habit or picking up a healthier one, get to the core of why you’re doing this and how it’s going to affect your life.
If you can find that reason buried deep in your unconscious, you will be able to carry out these 66 days much easier. You will have an internal force pushing you.
Find The Light (Days 44- 66)
The third stage is the final push. As far as you’ve come, you still have to make it these last 22 days. It’s easy to burn out, get tired and forget why you are doing this. It’s easy to revert to your old ways because, up to this point, you have yet to rid yourself of the habit.
At this stage, you must find something to hold on to. Something that will that push you to that final goal. It’s the last 22 days that prove how strong and willing you really are.
At this point, it’s about seeing the light at the end of the tunnel. It’s about realizing that though you can’t see the other end, you can still see glimpses of it.
Treat Yo’ Self (66 +)
The only way to solidify the end of an old habit or the birth of a new one is to celebrate it. Throw a party, have some champagne, shout it from your Brooklyn rooftop. Make a day of it or call up your friends and have a swanky dinner party.
If it’s a habit people have been hoping you would break they will be more than willing to celebrate with you. Who knows, you can even make it a yearly tradition.T
If you’ve ever thought, “I should build a personal website, but there’s no way I could make a great one,” then read on, because we’ve got 16 reasons why that’s absolutely not true.
After an Interview
The job search is stressful! What should you do after an interview?
Here is a suggested list of our ideas following a interview,
- Ask what the next step is in the interview process
- Take the business card of the person that interviewed you
- Think about how you did and how you could improve in the future
- Think about the job, the company and decide if you want to work there.
- Make notes and write things down in your diary
- If you are working with a recruiter call them for follow up
- Write a thank you email or card and send to the company you interviewed with or the recruiter
- Connect on Linkedin
- Plan a follow up with the interviewer or recruiter at one week following; do not contact more than once per week as they may busy.
Please feel free to call our office to discuss if you have any questions.
When people ask you what you’re doing over the holidays, they typically mean outside of work. And without question, travel plans, budgeting, shopping and even weather are probably on your mind too.
But the end of the year is also a time for tasks ranging from seasonal initiatives to the work you’re expected to do day in and out (regardless of the presence of holiday music in your local stores). So, here are some easy ways to increase your focus in the office in November and December.
3. Don’t give into interruptions
The temptation to multitask can be even greater this time of year. Your email dings with a retail promotion or a flash sale and you think: Is a five-minute scan of that website to see if you can check someone off your holiday list so bad? Or, maybe your travel companion asks you to review possible flight details and get back to her ASAP. After all, it’s just a couple of minutes.
Well, according to a study conducted by Carnegie Mellon University, interruptions can cause the quality of your work to decline — significantly. But the findings also pointed to a solution. Bob Sullivan and Hugh Thompson explain:
Those who were warned of an interruption that never came improved by a whopping 43%, and even outperformed the control test takers who were left alone…Somehow, it seems, they marshaled extra brain power to steel themselves against interruption, or perhaps the potential for interruptions served as a kind of deadline that helped them focus even better.
In other words, to be extra focused and productive, take the following two steps. First, tell yourself that, over the holidays, there are going to be more interruptions. And then — the critical second part — is not to give into them. Use the possibility of impromptu cookie gatherings in the break room to inspire you to buckle down and work faster. But if that invitation does come midway while you’re working, politely tell your coworker you’re in the middle of something, and will be only too thrilled to have a sweet when you’re finished.
2. Look for the right projects
Different companies — and even coworkers who’ve put in for time off — will work different schedules around the holidays. So, what are you to do when you’re slated to work the day before Thanksgiving or Christmas and all of your contacts have set up an out of office
At first, it can feel like you have your hands tied behind your back because you can’t get a quick reply back on anything. However, you can — and should — use everyone else’s absence to your advantage. Can you imagine how many emails you could catch up if people weren’t replying at the same rate you were sending them off?
This is also a great time to work on self-guided, pet projects. You’ll have the opportunity to research without worrying anyone will ask you to pop into a meeting or answer an email ASAP. It’s easier to focus on these sorts of big picture tasks when you know you’ll have the time you need to really dig in.
Finally, don’t forget to count holiday-related tasks as meaningful work. For example, networking with your team at a holiday party can go a long way to building work relationships. So, don’t worry if team lunch is cutting into your afternoon. (After all, it’s not like you’re going to come back to an overwhelming number of email messages.)
3. Be thoughtful about your off hours as well
Another key to staying focused at work is trying to isolate your office tasks to office hours. It’s tempting to log extra hours at your desk to get ahead of work before time off — or maybe it’s just your usual pattern to be on email 24/7.
But one of the best ways to avoid the aforementioned distractions is to make sure you’re allowing yourself time to shop, and plan, and do whatever else you need to do outside of the office.
So, try to schedule meetings in your calendar for holiday-related needs just as you would for work-related tasks. This includes everything from sending holiday cards to scouring Pinterest for a recipe to bring to your holiday gathering. If you know you’ll have time to accomplish these tasks, you won’t feel the urge to try and squeeze them in during the workday.
Yes, the holidays are a time when there are even more distractions than ever at work. But if you can find a way to cope and get your work done, you’ll be starting off the New Year ahead of the game.