I just read the book “The Power of Habit: Why We Do What We Do In Life and Business” written by Charles Duhigg. And I realized that many things that I could not do well in life and work are rooted in my failure to develop productive habits.

I had been through 4 cycles of weight loss diet, and everytime a cycle ends, I would regain some of the pounds I lost. During 1997-2009, I even gained all and added 24 more kilograms. I was disciplined enough to keep a healthy and low-calorie eating patterns during the diet program. But after I completed the cycle, I would forget everything and eat whatever I wanted.

The reason is simply this: your body can only survive on 1,500 calories per day for so long. Afterwards, weight loss from eating low calorie diet must be replaced with a regime of exercise. From there, you can slowly return to 2,000 calories a day and maintain weight by doing regular exercise.

I lost the weight, but I failed to build a habit of exercising and of eating healthy food. According to the book, a habit can be learned, but cannot be erased. It can, however, be replaced by another habit. That is why as soon as I stopped the diet program, old habit of snacking and eating greasy food kicked back in.

Benjamin Franklin, the renowned US Diplomat and scientist, devised a method of self development. He made a list of 13 things he wanted to learn or master. Each week, he would devote himself to learn one thing in the list. On the 14th week, he returned to the first item on the list, and so on. In 52 weeks, or a year, he had reiterate the list 4 times.

I reckon that building a habit will take a similar route. I need to identify a list of habits I want to develop in a year, and to set aside a specific amount of time to learn the habit.

The book also mention what is known as a keystone habit. It is one habit that will cause you to develop other productive habits. For example, let’s say that you want to make it a habit to jog every morning. To give you enough time for that, you have to wake up earlier than the time you are used to wake up now. To wake up early, you must sleep early. To sleep early, you must stop watching TV and get in bed early. To sleep early without digestive trouble, you have to have dinner early. And in time, you become a healthier person who jog regularly, sleep early, watch less TV, and who do not eat at night. Morning jog in this case is your keystone habit.

The keystone habit that I need to develop is to write down my daily activities. I chose that because my biggest failure is not in my health and well being, but in my use of time. By writing down what I did daily, I will have a clear idea of my use of time and can manage it better.

What about you? What habit do you want to develop in the new year?

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