Tag Archives: James Clear

Atomic Habits Lesson 4 – Place Based Routines

Lesson 4 looks at designing and priming the location where you do your habits, so that the environment works for you.

Atomic Habits Lesson 4 – Place Based Routines

Reduce friction and distractions, do your 2 minute planning, and then get to it!

Atomic Habits Lesson 3 – Make It Obvious

Lesson 3 asks three questions:

  • What you will do?
  • When? And,
  • Where?

Developing good habits starts with obvious intentions. This works well as part of the 2 Minute Planning suggested in Lesson 2. 

Atomic Habits Lesson 3 – Make It Obvious

Lesson 4 will be shared on Monday, I’ll be taking the weekends off from these 10 lessons because they are being introduced to Inquiry Hub students on 10 consecutive school days.

Atomic Habits Lesson 2 – Two Minute Planning

Creating Lesson 1 was a comedy of errors.

Version 1: I have Descript which adds captions, but I didn’t use it for my upload, despite knowing that I have a hearing impaired student at my school. That wouldn’t do.

Version 2: I added the captions, re-uploaded to YouTube, and only then noticed that the captions spelled James Clear’s last name as Clare. That wouldn’t do.

Version 3: I uploaded the 3rd version and noticed my cover title said ‘Identity based Goals’. The whole video is about Habits, not Goals. That wouldn’t do.

Version 4: Is live and good enough!

I’m going to focus more on just getting these done now, rather than changing minor imperfections. That said, I’m open to feedback.

Atomic Habits Lesson 2 – The Two Minute Rule.

This goes more specifically into Two Minute Planning. I’m not sure if this follows the true intention of James Clear’s two minute rule, but I think it works well for students to ritualize a good habit.

 

Atomic Habits Lesson 1 of 10

I’ve had this ‘in the works‘ for a very long time. Here is lesson one of ten:

Lesson 1, ‘Identity Based Habits‘, is the first of 10 Lessons based on James Clear’s book ‘Atomic Habits’. It was created by Principal David Truss for Inquiry Hub Secondary Students.

I will share all 10 lessons here over the coming weeks. Atomic Habits is one of the best books I’ve ever read, and I wanted to share what I’ve learned with students at our school. These students get a lot more unstructured time than most high school students, and developing good habits about using that time well is something that can drastically improve a student’s effectiveness and output.

I hope to help guide our students to better productivity.

The habits project

I have a project that I’ve been working on for quite a while now. I’ve been telling myself that I want to finish it, but I haven’t put enough time in (yet). It involves making 10 short (2-3 minute) videos based on James Clear’s Atomic Habits for students in a school where they get a lot of self-directed time. I’ve actually spent a fair bit of time white-boarding and developing the idea.

I have spent a few more hours going through James Clear’s 30 Days to Better Habits lessons, and I’ve worked on creating a script for the 10 lessons I have in mind. I’ve done a lot of work, but now comes the execution. Now I’ve got to actually record and edit/produce the videos.

I’ve used so many strategies I’ve learned in this book to create regular routines around health and wellness, and also to be more productive at work, but for a project like this, I have really not used the strategies. I have blocked off time and worked on it in large chunks, but I haven’t made any routines or habits to get this done… and I probably won’t. Instead, I’m going to block a bunch of time to do the recording all at once, and what I get will just need to be ‘good enough’, and then I’ll block some more time and try to do a marathon of editing.

The big question is, will this be shown to students this year or to start next school year? I won’t know until I start recording and then see how long it takes to edit one of these. But this has been a project in the making for almost 2 years now and I feel like if I don’t share my plan, I won’t get it done for another year. Wish me luck.

James Clear on hats, haircuts, and tattoos

I love this! James Clear has a weekly email, 3-2-1 Thursday, with 3 ideas from him, 2 quotes, and one question. I have shared this a few times because I think this weekly email is one of the only subscriptions I read every single time I get it.

A couple weeks ago this was one of the items from him:

“I think about decisions in three ways: hats, haircuts, and tattoos.

Most decisions are like hats. Try one and if you don’t like it, put it back and try another. The cost of a mistake is low, so move quickly and try a bunch of hats.

Some decisions are like haircuts. You can fix a bad one, but it won’t be quick and you might feel foolish for awhile. That said, don’t be scared of a bad haircut. Trying something new is usually a risk worth taking. If it doesn’t work out, by this time next year you will have moved on and so will everyone else.

A few decisions are like tattoos. Once you make them, you have to live with them. Some mistakes are irreversible. Maybe you’ll move on for a moment, but then you’ll glance in the mirror and be reminded of that choice all over again. Even years later, the decision leaves a mark. When you’re dealing with an irreversible choice, move slowly and think carefully.”

How often do we think of hat decisions as if they are haircut decisions, or haircut decisions as if they are tattoo decisions? I think that we tend to overdramatize or exaggerate the consequences of small risks or decisions, and this holds us back from a lot of opportunity for adventure, growth, and learning.

Try some different hats on… and don’t worry so much about the ones that don’t fit.

Error correction

“When you tolerate an error, you rob yourself of learning.

When you ruminate on an error, you rob yourself of happiness.

Notice it, improve it, and move on from it.” ~ James Clear

I really like this quote. It is very insightful. We don’t learn unless we make an effort to adapt, or improve after a failure or an error. But perseverating on our errors isn’t healthy.

Notice, improve, and move on. But how many of us can easily do this?

How many of us repeat mistakes? How many of us spend too much time ruminating and don’t move on? How many of us spend more time worrying about our errors and less time celebrating our successes?

Notice, improve, and move on.

There would be far less learning if we spent more time avoiding mistakes. There would be less improvement, and less to move on from. And so while we are learning from our errors, we need to remember to feel good about the learning we’ve done, and the journey we are on.

Breaking the routine

I forgot to meditate yesterday. Thats fine if it’s just once and I get back to a routine, if I started a nice long streak today. But that’s my 7th time in a month I forgot, which would normally be how many I miss in 4-6 months. This suggests to me that the habit I had is no longer a habit.

A lesson that I used to follow from Atomic Habits was habit stacking. I used to write this post, then immediately meditate, then immediately do my cardio exercise. I actually started the stack with meditation, but I had to switch because I found that if I hadn’t written first, I spent my meditation actually thinking about writing rather than focusing on meditation.

Recently I’ve been writing at different times of the day, like just before bed. And I’ve been waking up later than planned, or spending an hour of my morning shovelling the driveway… My habit stack, my pattern of accomplishing 3 daily healthy living goals in a row, has been broken.

I’m reminded of this motivational quote, though a quick search didn’t lead to an author to give credit to:

“If it is important, you will find a way. If not, you will find excuses.”

I explained the reason(s) I have been missing my meditation a lot, but ultimately those reasons are just excuses. If this goal of meditating every day truly is something I want to do, if it’s really important to me, I will find a way.

If I break my stack, if I don’t meditate as part of my morning routine, I will immediately set an alarm on my phone to remind me to meditate at night. But the best thing I can do is my morning habit stack, and on that note, I’m off to meditate. Because the best day to start a new streak is today!

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Related: I just remembered that I shared that quote before on my post: Leading Change – 3 Images, which is a concept that I’ve used in presentations, and have thought a fair bit about since writing it back in 2014. I’m going to use the first image to go with this post, (which email subscribers to my blog won’t see unless they go to my blog).

Beyond just keeping the streaks alive

One of the most influential books that I’ve read in a while is Atomic Habits by James Clear. I was already on my fitness path when I started listening to it, and ideas in this book cemented the patterns I needed to stick with. I’ve shared some tips before, and I’ll re-share them here after a few thoughts.

Usually I struggle during my busiest times. That’s when there is always an excuse not to work out or spend time writing, etc. However, recently I’ve struggled when I’ve had more time. It’s weird, when I’m busy, I make time… when I have time, I take too much time and wallow a bit. This has been hard with my workouts. I take my time between sets. I don’t push myself as hard as I should. I spend too much time on my phone and have to rush my workout. It seems that I’ve gotten into a rut where the workout doesn’t give me the satisfaction I usually get.

Part of the struggle is that when I push myself, I seem to stay sore for too long and my back tightens up. So, instead of going at 80%, and spending more time stretching, I just go at 60% and waste a lot of time. This isn’t as bad as not working out. And that’s an important point. I’m keeping my streaks going. Besides one ‘one dot day‘, I’ve been able to maintain an amazing record of workouts, I’m on track to meet my archery goal of 100 days of shooting this year. With a few lapses, I’ve almost done meditation every day this year, And I have a perfect record for writing every day. I’m keeping my streaks alive.

The part I’m struggling with now is that while I’m fitter than I was at 34, 20 years ago, I’m feeling like I need to inject something different into my routine. It has been a couple months now of going through the motions and while that’s better than not exercising, it’s also not very rewarding. I think I really need to re-evaluate what my targets are for 2022, knowing that I’m going to stick to my current targets until the calendar year is over. I need to think about what my fitness goals are going to be? I need to increase my meditation and do some in silent sessions rather than just guided ones, because I feel that I’m not getting a lot out of the 10 minutes that I try to meditate each day… and yes, I know meditation is about the process and the trying, but I’ve been doing this for a few years now and my monkey brain still treats each session like a contest to see how many things I can think about while trying not to think about so many things.

I know I’m always hard on myself. I don’t think that’s necessarily a bad thing. But right now it’s not enough to just keep the streaks going. I feel I need to do more. I need to inject a little enthusiasm into what I’m trying to achieve, and have some (realistic) targets to aim for. Keeping the streaks alive is extremely important, but the streak itself can’t be the reason I’m doing things. I can be both happy about my consistency, and wanting to focus more on my progress, and I guess that’s exactly where I am right now.

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My tips I shared a while back:

1. A year-long calendar poster. You get to see at-a-glance how you are doing and you can motivate yourself to meet your goals at the end of the week if you are not on target.

2. The best time to start a new streak is RIGHT NOW. I mentioned this in the video, don’t wallow in disappointment. There are only 3 weeks (starred) in the chart below that show weeks that I didn’t get at least 4 workouts in. I didn’t let those weeks define me.

3. Reduce friction. Here are 3 examples:

  • My stickers and sticker chart are right next to my treadmill. I make it easy to track and see this.
  • I have a pair of runners and a shoe horn in my exercise room. I never have to look for my shoes, and I don’t need to tie them, the shoehorn allows me to slide my feet in while still being tight enough to run in. Also, my headphones, and all equipment are where I need them… Always ready, and I never need to search for them.
  • Don’t exercise at your maximum every day. Some days I push really hard, and some days I go at 75%. A day when you are feeling low, give yourself an effort break, but don’t give yourself a break from actually doing exercise. If you end up doing 3 workouts at a lower effort, you’ll have the drive to push when you feel up to it. Make the friction about how hard you work out, rather than if you are going to work out or not.

4. Share your goals with others. You are more likely to hold yourself accountable if you have made your goals public. That’s partly why I did my original post in January, and promised in that post that I would do this update.

5. Be vigilant at your busiest times. It is really easy to say, “September is too crazy”, or “I’ll get started as soon as things calm down.” There will always be an upcoming busy time to deal with. Things won’t calm down (sorry, but you know this is true). If you want this to work, make it work when you are busiest and the rest of the year will be easy.

The act of writing

Twitter inspired my to write this morning. The first tweet is by Marcus Blair, but let me share some tweets by him before I get to the one that originally inspired me.

Marcus has become one of my favourite educators on Twitter. He shares tweets about what he does in the classroom and he reflects on his teaching and his interactions with his class. In a time when there is so much stress and anxiety, he shares tweets that I find uplifting, and that remind me why I wanted to get into education.

Here are 3 recent tweets by him:

The tweet that inspired me to write now was this one where Marcus reflected on his own writing:


I responded:


Then almost a couple hours later I read James Clear’s 3-2-1 weekly email and wrote this about one of the 3 quotes he shared:

The act of writing makes me a better writer. The commitment to this act every  single day is itself a reward, making me feel like I’ve accomplished something before I even start my work day.

Yes, some mornings it is really hard to get started. There have been days that I’ve spent more time thinking than writing. Yes, there have been days when I’ve had to rush or even postpone my morning workout because I was too slow to get my writing started, or too long winded to finish what I was writing in a timely manner. Yes, some things I’ve written should have been left unwritten. But sometimes… sometimes my writing speaks to me. Sometimes it is metaphorically a song I had to sing. Sometimes the act of writing is a form of expression that leaves me feeling like I’ve added something worth sharing with the world.

For those moments I write. Not for the actual contribution I’ve shared, but for the feeling I get sharing it. Writing is my artistic expression. My keyboard is my brush. Words are my medium. My blog is my canvas. And committing to writing daily makes me feel like an artist.