Building Habits for Success: How High Achievers Can Make New Habits Stick
As a high achiever, you most likely understand the importance of habits in achieving your goals. That knowledge is great, however you probably also know the challenge lies in creating and sustaining those habits amidst a busy, demanding life. It can all be too much to even get started on!
The good news? There are some powerful strategies that allow you to build habits that stick, and enhance both your personal and professional life. This blog shares proven techniques from leading experts, including habit stacking, the power of small wins, and the importance of frequency over duration. My hope for you is that you can see how you can create lasting change.
1. The Power of Habit Stacking
Habit stacking is a concept popularised by James Clear in his book Atomic Habits. It’s a simple and effective strategy for building new habits by attaching them to existing ones. As a high achiever, you likely have a level of routine in place. By stacking a new habit onto an established one, you’re more likely to remember and follow through with the new habit.
For example, if you already have a habit of drinking coffee every morning, you could ‘stack’ a brief mindfulness exercise onto that routine. For example, while you’re waiting for your coffee to brew, take a moment to practice a few deep, conscious, breaths; or set an intention for the day - what quality do you want to bring into your interactions and your work. Over time, this new habit becomes just as automatic as your morning coffee.
2. Frequency Trumps Duration
When establishing new habits, an important key is: frequency trumps duration. It’s better to do a little of something every day than to do a lot all at once and then give up. This aligns with James Clear’s philosophy in Atomic Habits, where he emphasises the power of consistency. Both Clear, and BJ Fogg talk about flossing one tooth. Stopping at one, and doing this everyday. This removes the friction of time as it takes a very short amount of time to floss one tooth. The hardest part is actually getting started. Of course, if you want to do more you can, however be conscious that the bar is set at one tooth and you need to go back to do ‘one tooth’ tomorrow. Just because you flossed all teeth one morning, go back to the ‘bare minimum’ that you’ve set in creating this new habit.
The key is showing up. Another example is if you’re wanting to start walking. Start with putting your shoes on and going to the front door, or the front gate - the smallest amount of effort that will mean you have no reason to not do it. Doing this everyday and extending, as you feel fit. Coming back to keep the thread with ‘shoes on, to the front door/gate’. This is your bare minimum to sustain. If you do more, great, however the least you have committed to do is what you show up to do.
As I often say to clients, "It's better to start small and build up than to aim for perfection from the get-go. Frequency trumps duration." This approach not only makes habits more manageable but also reduces the pressure that high achievers often place on themselves.
3. Celebrate Small Wins: The Shine Pillar
BJ Fogg, a behavior scientist and author of Tiny Habits, highlights the importance of celebrating small wins—what he calls the "shine" effect. Celebrating even the smallest victories provides a dopamine hit, making you feel good about your progress and reinforcing the new habit. It could be as simple as giving yourself a high-five, a fist pump, saying "good job!", or an inner “yes, I did that” to yourself.
These moments of celebration might seem insignificant, but they play a crucial role in habit formation. When you celebrate, your brain associates the new habit with positive emotions, making you more likely to repeat it. For high achievers, who are often focused on big goals, this can go against your natural tendency. Taking a moment to acknowledge small steps is very powerful and can make all the difference in maintaining motivation and the habit sticks.
4. The Science Behind Happiness and Habits
Shawn Achor, a leading expert on happiness and success, has shown that positive habits can rewire our brains for happiness. In his book The Happiness Advantage (his Ted talk here), Achor explains that when we consistently engage in positive habits, such as practicing gratitude or exercising, our brain begins to operate from a place of positivity, leading to better performance and greater success.
For high achievers, this is a powerful reminder that habits aren’t just about productivity; they’re about enhancing your overall well-being. By creating habits that contribute to your happiness, you’re not only setting yourself up for success but also ensuring that you enjoy yourself along the way.
5. Putting It All Together: How a Coach Can Help
As a counsellor and coach, I help high achievers like you integrate these strategies into your life. Whether it's identifying the right habits to stack, finding small wins to celebrate, or simply keeping you accountable, my role is to support you in building habits that stick. Together, we can create a personalised plan that aligns with your goals, ensuring that your habits lead to lasting changes.
Building new habits doesn’t have to be overwhelming. By stacking habits onto existing routines and activities, focusing on frequency over duration, and tuning in to celebrate every small win, you can create lasting change. Remember, success is built on small, consistent steps. So start small, celebrate often, and watch as your new habits transform your life.
“Remember... to start small, celebrate often”