My adjustments to the Covid-19 Lockdown
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As lockdown restrictions ease in various states, we have to navigate new routines for ourselves as we adjust to the “new normal.”
COVID-19: Washing hands regularly, wearing masks and being mindful of our health are some habits ushered in by Covid-19. As lockdown restrictions ease in various states, we have to navigate new routines for ourselves as we adjust to the “new normal.” In my previous article, I had shared tips for making effective habitual changes based on the book Atomic Habits by James Clear. Today, I provide more strategies outlined by Clear for cultivating positive habits and eliminating unfavourable ones.
When you want to instil a salubrious habit, focus on regularity as opposed to perfection. Suppose you want to restart learning the guitar, ensure that you devote at least half an hour to it every day. Suppose you practice diligently for an entire week, and then on Day 8, you are bombarded with Zoom meetings and presentations and your son needs help with his homework. If you cannot put in thirty minutes on an exceptional day, shoot for at least ten or fifteen minutes. Just showing up matters. Clear insists that frequency is more crucial than duration when you are trying to ingrain a habit.
Major hurdle to forming wholesome habits and shedding detrimental ones is that our brains “prioritize the present moment” over the future. Going to bed on time feels like a punishment when we are engrossed by the latest flick on Netflix. But when you are groggy-eyed the next morning, you regret not having had your full quota of sleep. Similarly, eating out seems very tempting right now, but, in a few months’ time, your ballooning waistline doesn’t feel comforting in the least.
As the pay-offs of going to bed early or avoiding oily food are not immediate, Clear recommends that you reinforce these habits till they stick. If you are ready for bed early, play mellow music or use an aromatic oil that soothes your nerves. Similarly, every time you dissuade yourself from eating out, add ?500 to a jar labelled “Family Vacation.” Incentives can be a great way to kickstart a habit.
Another powerful reinforcer is to track your progress with a chart or calendar. Clear cites a study that found that dieters who maintained a food log lost “twice as much weight” as those who didn’t track their food consumption. Every time you go for a run, note down the kilometres you covered. As the miles pile up, your progress itself will goad you to persist.
No matter how disciplined you are, interruptions are inevitable. But as far as possible, try to not skip two consecutive sessions. And don’t be harsh on yourself for occasional lapses. Accept that frustrations and disappointments are inevitable when you are trying to induce any form of change. For example, you resolve to learn swimming and make good progress in a fortnight. However, your performance seems to plateau thereafter and you feel your motivation dip. That’s perfectly fine provided you continue to show up for your swimming sessions. Clear admits that successful people are also overcome with ennui every now and then. But that doesn’t stop them from persevering.
Finally, ever so often, review your habits to see if you need to make any tweaks or changes. Don’t get stuck in a mindless rut even after certain habits are ingrained or erased.