5 Steps to Rock Consistency

"Consistency is key." This is so true. The more consistent you do something, the more steadily you will move forward and successfully reach your goal. This common knowledge is not always common practice. Staying consistent can be harder than it sounds. Know that you are not alone if you struggle with this, we are all challenged to do tasks consistently. The reason is that the human brain is wired to favor routine over novelty, even if that routine is unhealthy. Sticking to a routine takes less energy. Chances are when you brush your teeth you go into “autopilot mode” and don’t think about the specific steps involved in the process, such as getting your toothbrush from the medicine cabinet or squeezing toothpaste onto it. Implementing a new habit consistently will require more energy since the brain needs to create new neural connections to adapt to the novelty.

Step #1 Know Your Why

Know why you want to implement the habit or reach a specific goal. Ask yourself: Why does the goal matter to me? What impact will it have on my life? How will I feel when I successfully implement the new habit?

Step #2 Set optimal size, achievable goals

The goal is too big

If the goal is too big, it takes too much energy to create neural connections. This can be interpreted by the brain as a threat.  The brain will decide to stop and your mind will find all kinds of excuses why not to do it.

The goal is too small

If it is too easy, the brain does not get enough stimulus, there is not enough novelty. Less novelty consequently will not release enough dopamine. Dopamine is a neurotransmitter involved in motivation. To implement a new habit, we need to feel constantly motivated.

If it is the right amount

If your goal is set up just right, your brain will get the right about of stimulus through novelty. Novelty causes a variety of brain systems to be activated, among those the dopamine system. This system, which lives deep in the brain stem, sends the neurotransmitter dopamine to locations across the brain. Dopamine is very much involved in learning, memory, and motivation.

Step #3 Chunk/Stack

Put your task/habit in your calendar and chunk/stack it with an already existing habit. It takes less energy for the brain to add something to an existing habit than creating a new habit on its own. The two habits don't have to be related at all. For example, If you like to implement spending 30min block time to answer emails every day then every day after eating lunch add 30min for this new habit.

Step #4 Do it

There is no way around it. You have to do it. Stop the excuses and get to work.

Step #5 Track Your Accomplishments and Celebrate

The feeling of accomplishment and celebrating your wins will release dopamine, a neurotransmitter involved in motivation. Counting your streaks, the satisfaction of ticking off a task is linked with a flood of dopamine. Each time your brain gets a spike of this rewarding neurotransmitter, it will want you to repeat the associated behavior. It makes you feel good about yourself and motivate you even more.