As our lives become more busy, I found reading about habits is starting to resonate with me. As such, here is a thread on a few scientifically backed habit forming resources I've come across.

Psychologist Peter Gollwitzer introduced the habit framing strategycalled "implementation intention"

When situation X arises (cue), I will perform response Y (reward), or put another way, IF {situation} THEN I will {behaviour}

Forming this habit around a cue will lead to better preception, memory and attention.

It's thought that implementation intention, once set, will continue operating non-consciously. This process is called strategic automaticity.

Obviously the strength of commitment has a strong correlation with the implementation intention.

Once the habit is in place,research shows that breaking commitments generates a negative feeling especially if made with others.

Another approach is to create tiny habits that are ridiculously easy to complete.

For example, I will read for 5 minutes before bed. Rather than I'll read this first chapter which takes an hour.

Sometimes thinking positively isn't enough. Research has emerged that suggests an alternative may be useful called "Mental Contrasting"

To understand Mental Contrasting we must first understand fantasy realization theory (FRT).

FRT is the style of thinking that focuses on the positive aspects of an impending reality is referred to as free fantasy.

FRT are imagined future events. For example, thinking positively about a promotion or successful business even though in reality that may not occur.

In contrast, one may think about all the hard work for those future realities to come to fruition.

Either approach is not great but instead comparing and contrasting these positive and negative aspects of an impending future is what is known as mental contrasting.

At the core of most mental contrasting interventions is a practice Oettingen refers to as WOOP.

Wish - future goal,
Outcome - reaching that goal,
Obstacles - understand work required to reah the outcome,
Planning - making an ‘if-then’ plan, to face inevitable challenges.

Scholarly evidence suggests that mental contrasting is a powerful alternative to positive thinking that effectively balances optimistic and realistic perspectives to help us achieve goals.

Strategize growth

Rather then going from 0-100 try putting in effort at 20 for the first week. This will begin to form the habit, and won't drain the tank.

As time begins to pass start to raise the intensity sort of speak. At some point, a plateau will show itself.

Sometimes it's do to with bordeum rather then a plateau. Try and recognize variety is import to keep us engaged.

If you enjoyed this thread let me know in the comments!