Most of the time, we know what's good for us, yet we still find it difficult to do. While part of the solution is simply pushing through the discomfort, the real secret I’ve realized is making things easier. If something is challenging to do, it means it's neither easy nor fun. In life, we need to develop the ability to do what’s good for us in the long term, even if it involves some ‘pain’ in the short term. But wouldn’t it be better if there were less ‘pain’ and more fun, even in the short term? This, I believe, is the key to building any new habit.
To form a habit, consistency is more important than intensity. It doesn’t matter how hard you run one day if that becomes the only day you run. It’s better to have a short, enjoyable run than to push yourself so hard that you don’t want to run again. I learned this from my experience developing a reading habit. As a kid, I started with fun, short stories, comic books, or fantasy books that I enjoyed. I didn’t begin by reading what bored me but by reading what was fun. No wonder people do not enjoy reading because they only read things they don’t enjoy for work or school. If you are a fan of cars, read about cars, a fan of gardening, read about gardening. Do what you enjoy, don’t force yourself to read the proverbial “Must Read Books of the 20th Century” in any type of habit. So, it’s important to put aside the advice of seasoned people about what you should do and focus on what you enjoy.
Similarly, I avoided leg day at the gym for the longest time because it wasn’t fun. I only started doing leg day when I felt like it. For me, it was much better to go to the gym and do something than to skip it altogether because leg day seemed boring.
Another thing I realized is that having a specific time really helps, and the more regular you are, the easier it is to maintain the habit. Doing something daily, even for a short time, is better than doing it less frequently for a longer time. For instance, going to the gym for 20 minutes five days a week is better than going for an hour once a week, at least when you're starting out. Doing something frequently helps because our bodies learn through repetition and experimentation. Plus, it's harder to forget a habit if you practice it daily.
Convenience is also crucial. Having a set time and place where it's easy to follow through on a new habit can make all the difference. For example, if you’re already near the gym after class, it’s much easier to go than if you have to drive or walk there.
Going with friends is another effective strategy. Friends hold you accountable and can make even challenging tasks fun, turning them into habits more easily. Tracking your progress is also a great motivator. Seeing results quickly keeps you motivated, and whether you're learning a language, a new instrument, or building any habit, that sense of accomplishment makes the process more enjoyable.
On a higher level, we can cement good habits by making them something we look forward to each day or week. One way to do this is by cutting out bad habits. Bad habits often provide a quick dopamine rush without any positive side effects. Activities like vaping, scrolling on social media, or binge-watching movies give us that high but without any benefits. By eliminating these high-dopamine activities, we can start to look forward to things that are actually good for us.
For example, if you’ve spent the day smoking weed, eating junk food, or scrolling on your phone, you’re less likely to feel motivated to go to the gym. Your brain has already released dopamine, so trying to do something challenging and healthy will feel less satisfying. You’ll feel much better if you’ve been in a neutral state all day and then go to the gym, where physical activity will give you a genuine sense of accomplishment and motivation.
In short, the key to building good habits is making them enjoyable, consistent, and convenient, while cutting out distractions and bad habits that sap our motivation.