Unusual method to start a new habit and not to abandon them

I do not know what was going on: my obsessive nature or tendency to absorb four candy bars at a time - but at one point I decided to eat healthy food. And it does not give yourself any favors. So for several years I have set for ourselves strict rules, stick to them four or six weeks, and then be sure to broke. We had to start from scratch. At least then I thought that from scratch.

Somewhere for the fourth time, I felt that with every new calling healthy Eating given a little easier. And no matter how much time has passed since the previous attempt. I had less to persuade themselves and managed to hold out a little longer. And the likelihood that some little thing will make break, decreased each time.

Of course, my habit was strengthened because I tried again and again. But the question is whether there is any benefit from of failed previous attempts, navol thinking about spaced repetition.

What is a spaced repetition

This teaching method is based on two psychological concepts: the forgetting curve and the effect of the distribution.

Firstly, when we learn something new, fresh information is quickly forgotten. Already during the first hour it lost 60% of the data. Secondly, we remember best when memorizing the material is not at once, and with time intervals. This effect manifests itself, because every day we have difficulty remembering previously digested information. Have to dig deeper in the memory, the better the information is securedEffects of repetition as a function of study-phase retrieval. It can wrap their advantage.

Of course, the desire not to eat sweet and memorizing new words - different things. But I'm on my experience that spaced repetition helps. The following quote plan by which instilled itself three habits: healthy eating, exercise and meditation.

1. Install the app for spaced repetition. For example, Anki or Mnemosyne. They use sophisticated algorithms to determine appropriate intervals between right and wrong answer (in this case between the entrenched habits and neukrepivshimisya). I prefer to Anki, because there you can download the images in the card. Easier to create in the past desktop version ofAnd the habit of repeating on a smartphone.

2. Create a deck. This is a collection of cards, each of which represents a different habit.

3. Click "Add" to create a new one.

4. Fill it. For example, in the "Question", I wrote, "Do not eat sugar and sweets." In the "A" - solution to the most difficult problems that can prevent this habit strengthened. Most likely I'll eat something harmful, if I want to eat, a hand will not be health food. Therefore, "Always carry a healthy bite" and the corresponding picture - my answer.

5. Get cards more for at least two habits. For the method it is important that you memorize more than one.

6. Install extension More Answer Buttons for Anki. It is convenient to control the intervals between repetitions.

How to apply this method to develop habits

Open Anki, and click on the deck. The first card will appear. Since viewing created for the first time, the application will show all the new habits no matter how well you adhere to each one.

Now think about the answer, which is indicated on the reverse side of the card. It reflects how should respond to the most difficult obstacle a new habit. Imagine how to successfully deal with it. Click "Show answer".

Together with the answer buttons will appear from which you can select how quickly you want to see the card again. If the habit is difficult and you think that in the coming days it may have trouble, select "I do not remember (<1 min.)," Or "In the most times (<10 min.)." And then the card will appear again in the near future.

If the habit is given well and is not expected any trouble, choose a later date the repetition. Tomorrow deck will only problematic cards. Look at them every day and visualize how to perform the necessary actions.

Cards with already entrenched habits are rarely shown, but you will not forget about them altogether. Periodically, the application of them recalls.

Why this method works

Studies have shownHow are habits formed: Modelling habit formation in the real worldOne pass has little influence on the habit. If on the second day of the three you have not completed the required action, the third habit is still more stable than in the beginning. But weaker than in the case where there are no gaps. Durability is judged according to whether to perform everything automatically.

The main thing - to overcome the gap between the first and third days. Here and useful visualization of the results. According to the scientistsThe Future of Memory: Remembering, Imagining, and the Brain, An idea of ​​how you are performing an action, on the effects on the brain like a really committed.

If a day passes visualize the habit, it will be easier for her to return the next day.

In addition, you better remember it through spaced repetition. After all, you need to memorize a response that prevents habituation.

This method helps to keep track of a variety of habits, not straining the long confusing list. Opening the deck, you'll see, not all their habits, but only those on which you need to work today. And ye shall know that the application will remind about the other at the right time.