The start of a new year can be the perfect time to reflect and plan for the days ahead. Instead of making resolutions, it can be easier to read about how to be better. And for 2023, that dose of positive thinking came from “hello, habits” by Fumio Sasaki. It’s a minimalist’s guide to a better life that covers 50 steps to acquire habits.
While reading the book, different steps resonated with different opportunities in life. There were a few steps below that seemed perfectly aligned with making biking a daily habit. Even for those that already bike consistently, it is still worth considering identifying ways to make your routine even easier and seamless.
Don’t make Identity an Excuse
“Our present identities shouldn’t constrain our future actions.”
Today you look in the mirror and you might not see a biker, the stereotypical skinny spandex white dude scarfing down protein bars on a 200-mile ride. It is up to you to redefine the image, the stereotype, and call yourself what you’d like to do and be. That’s you, on a bike, going to work or going to school or going to the store. You are that awesome, and maybe an inspiration to someone just like you.
Realize that motivation won’t occur before you do Something
“You won’t feel motivated until you start acting.”
Unfortunately, no matter how much we are interested in doing something, motivation just doesn’t hit like a strike of lightning. It takes getting started to gain momentum and motivation to continue. If you think about finishing a project or workout, it might have been challenging to start but once things are in motion and complete, it feels like an accomplishment and something to consider doing again.
Whatever you do, lower your hurdles
“There are different types of hurdles that should be lowered in order to acquire good habits: time and distance, procedures, and psychology.”
For time and distance, make sure to keep tasks short and/or close-by. This is the core concept of the 20-minute neighborhood that we discussed previously to target biking in your neighborhood within a reasonable distance. Next, make it easy. If possible, put your bike in a convenient spot on your way out the door, already prepared with a bag and everything you might need for the ride. If you have to go far or multiple locations to prepare your gear and bike, it’s more mental energy that won’t make it easy to be a habit. If you think biking is a pain, consider why and make it easier.
Raise the hurdle for the habits that you want to quit
“To construct hurdles like this is to not rely on such a thing as your willpower.”
Sometimes, it’s not enough to make something easy, it helps to make what you don’t want to do harder. The book recommends making things more physically challenging. Instead of keeping your car keys close to the garage, store it out of the way—upstairs, in a box, next to your bike. Or, maybe store your bike behind your car (just don’t forget about it!) so that if you want to drive, you have to make a conscious physical effort to move your bike.
Make your targets ridiculously small
“The main reason why you can’t stick with something more than three days is because you haven’t lowered the difficulty level in a meaningful way.”
Let’s say you make it easier to bike, harder to drive, it can still feel like a monumental goal to bike every day. The key is to reduce the goal to something that is hard to skip or turn down. Instead, decide to bike everyday one loop around the neighborhood or bike to a close destination. Eventually, you can increase the goal and before you know it, you might be biking every day, anywhere.
Don’t make up “exceptions” as you go
“If you are going to reward yourself, do so tomorrow rather than in the spur-of-the-moment of today.”
Life is busy and there are plenty of things that will come up unexpectedly tempting you to skip a daily habit. Don’t allow yourself to make excuses or waiting for the perfect moment. The weather is not good. You are tired. You have to work late. Your favorite t-shirt is in the wash. There are plenty of people who have consistent habits regardless of how busy and chaotic their life is. Plan your day around biking like you would a meeting or other commitment that you wouldn’t want to reschedule. Of course, know that it is still OK to take a break when needed.
Setup a Temporary Reward
A temporary reward can be a very powerful driver to make biking a habit. You can set a biking destination with something you enjoy such as a stop for coffee or a pastry. Or you can reward yourself with another indulgence when you return home – some chocolate, good television show, time to read a book, surf the internet or social media. Eventually, as the reward drops off, you will start to enjoy the habit itself.
Stop worrying how long it will take to make a habit
“Once you stop thinking about the habit, you’ve acquired it.”
While you are trying to build a habit like biking, your thoughts might get consumed with how long it will take for you to embrace the lifestyle. There are quite a few studies that specify a number of days, but there is no magic number. The best approach is to use the habit-forming techniques above to encourage biking and stick with it.
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