Five strategies to build better habits

I took a poetry workshop class in my senior year of college. Each week, two different students submitted a piece of work for the class to critique, and by the end of the semester, we submitted a collection of poetry for the final grade.*

This is what I look like when I've procrastinated. Yet again. 

This is what I look like when I've procrastinated. Yet again. 

The class cemented what had become my growing suspicion that I was terrible at poetry. One of my submissions for the class included these brilliant stanzas:

The sun is shining, the grass is green
Last time I checked I still had a spleen
I am happy.

I saw two lovers kiss on my way to class
A kid on school bus flashed me his ass
I am happy.

A fellow classmate suggested that this poem was exactly why people didn’t write about happiness. 

I grew so uncomfortable with the class that I put off the assignments at every opportunity. By the time my portfolio submission was due, I had little to work with, and no cover poem. So I opted for honesty and wrote the following piece:

Procrastinating Poet

Meant to write a poem. 
But the weather hasn’t been
for writing poetry. 

I thought it was witty and maybe a tad clever, but my professor saw it for what it really was. A shoddy last-minute effort at my portfolio. She was kind to give me a B. 

Willpower and procrastination

Over the last few weeks, I’ve spend a lot of time reading about willpower - about decision fatigue and ego depletion and how willpower is a finite resource. We know that making a ton of decisions and resisting urges throughout the day can directly impact our self-control by the end of the day. So what is the solution to making better and healthier decisions when your willpower is depleted?

Here is a quote from the book I've been referencing (Willpower):

“Successful people don’t use their willpower as a last ditch defense to stop themselves from disaster, at least not as a regular strategy.” 

The writers of the book suggest that folks who use their self-control to avoid a crisis as opposed to surviving a crisis, have more success (defining success is another matter altogether). Taking your car to the mechanic for regular maintenance before it breaks down, seeing the dentist before the toothache, giving yourself enough time to finish a project - are all examples of playing offense instead of defense. 

When I got to this part of the book, I laughed out loud. Mostly because I'm on defense so often it's almost absurd.  

I’m such a procrastinator that years ago when I wrote a weekly newspaper column for the local paper in Pennsylvania, I titled the column “At the Last Minute.”

The column was due every Monday and each week I’d start an idea on Thursday, only to leave it unfinished until Monday night when I'd bang my head against a wall wondering how I could possibly have put off my column until the last minute, yet again. 

My chronic procrastination is a constant source of stress and depletes much of my willpower throughout the day.

So what to do? Well, the authors of the book make these suggestions to help me, and you, play offense instead of defense. 

1. Know your limits

Willpower is a limited resource and it’s depleted and used in more ways than we realize throughout the day. Walking past your co-worker's candy dish 25 times throughout the day and never indulging - dealing with computer or technology issues- going to the gym when you don’t want to - getting out of bed when your body needs more sleep - these all affect your willpower. Recognizing that you are going to be out of willpower by the time you go out with friends for dinner that night might help you better prepare to make a nutrition choice that is on par with your goals. (One suggestion in these situations is to order first, so as not to be influenced by the decisions of those around you.)

2. Make a to-do-list

This is one habit I've always done, mostly in an effort to brain dump and clear my head. When I don't make a list to get things out of my mind and onto a piece of paper, you can find me pacing the gym and muttering things under my breath. The gym is a stimulating environment, and I use a lot of willpower to just focus. Making a list helps me to get my tasks on paper and out of my mind, freeing up my unconscious, at least a little bit. 

3. Don't forget the basics 

As it turns out, our unconscious is also affected by subtle cues such as a clean desk and a made bed.** Although we might not care about whether our bed is made or the desk is clean, these environmental cues subtly influence your brain and your behavior, making it less of a strain to maintain self-discipline. 

4. Pick your battles

We can't control or predict the stresses in our life - the loss of a job - a breakup - a sick family member, but we can use the calm periods to play offense. We can use the less crazy times in our lives to make new changes, to start a new exercise program or make some nutrition changes or learn how to macrame. Because macrame is fun. I think.

If you are dealing with a major job change, move, or other significant life event, now is not that time to make big changes. 

5. The nothing alternative

I've used this strategy quite a bit in recent weeks, especially with writing. When I commit an hour to writing, I don't allow myself to do anything else with that hour. I'm allowed to not write - I can pace the room, pet my dog, scream at him in horror for eating a cricket - but I'm not allowed to do anything else - like check social media or email or Amazon.

I love the authors' suggestion of playing offense, even though it's not something I always do very well. We often try to make a ton of changes at once - recently I was trying to train for a marathon, write a page per day, while we packed up and moved our house. 

Eventually, I had to acknowledge that packing up and moving the house was too much of a strain to add the other pieces, and so I let them go for a few weeks. Now that we're moved, I've got more space in my life to commit myself to writing one page a day.  

All of these above recommendations are habit-based. The focus is not on trying a new diet or new exercise program, but in making a habit change to nutrition or exercise. You focus on one habit per week or per month to help keep the process less overwhelming.  

As the authors suggest, the most lasting technique for conserving willpower is building a habit. 

Learning to plan ahead, whether that's stocking your refrigerator with healthy foods, removing the tempting food from your house, or putting your gym bag on your front seat in the morning on your way to work, can help you conserve willpower and make the changes you want to make.

And sometimes you're going to come up short. Be kind to yourself in those moments though, ok?

* It's also fair to admit that the only time I was drunk before noon was the day that my friend and I had our poems presented for criticism at the workshop. 

** Right now my partner Sheila is reading this and wondering whether or not I'll adopt these habits...stay tuned...