Here’s a quick list of my 21 strategies for habit change:

Self-Knowledge

• The Four Tendencies: To change your habits, you have to know yourself, and in particular, your Tendency. (Are you an Upholder, Questioner, Obliger, or Rebel?)
• Distinctions: Knowing yourself is so important that it’s not enough to know your Tendency, you must also recognize your Distinctions. (For instance, are you a Marathoner or Sprinter? Under-buyer or over-buyer? Finisher or Opener? Novelty-lover or Familiarity-lover?)

Pillars of Habits

• Monitoring: You manage what you monitor, so find a way to monitor whatever matters.
• Foundation: First things first, so begin by making sure to get enough sleep, eat and drink right, move, and un-clutter (this last element inspired me to write my book Outer Order, Inner Calm).
• Scheduling: If it’s on the calendar, it happens.
• Accountability:  You do better when you know someone’s watching–even if you’re the one doing the watching. This is crucial for Obligers; it can be counter-productive for Rebels.

The Best Time to Begin

• First Steps:  It’s enough to begin; if you’re ready, begin now.
• Clean Slate: Temporary becomes permanent, so start the way you want to continue. Elizabeth mentions the book by David Sedaris, When You Are Engulfed in Flames.
• Lightning Bolt: A single idea can change the habits of a lifetime, overnight. (Enormously powerful, but not possible to invoke on command.) 

Desire, Ease, and Excuses

• Abstaining: For some of us, moderation is too tough; it’s easier to give up something altogether. (Works very well for some people, and not at all for others.)
• Convenience: Make it easy to do right and hard to go wrong.
• Inconvenience: Change your surroundings, not yourself.
• Safeguards: Plan to fail. Remember, a struggle may prevent a fall, so learn from your mistakes.
• Loophole-Spotting: Don’t kid yourself. (The funniest strategy. I love collecting loopholes.)
• Distraction: Wait fifteen minutes.
• Reward:  The reward for a good habit is the good habit, and that’s the reward to give yourself.  (The most misunderstood strategy.)
• Treats: It’s easier to ask more of yourself when you give more to yourself. (The most fun strategy.)
• Pairing:  Only do X when you’re doing Y. (Simple but surprisingly effective.) Only listen to the Happier podcast when you’re out for a walk.

Unique, Just like Everyone Else

• Clarity: The clearer you are about what you want, the more likely you are to stick to your habits. This is a particularly useful strategy for Questioners.
• Identity: Your habits reflect your identity, so if you struggle to change a particular habit, re-think your identity. This is particularly useful for Rebels.
• Other People: Your habits rub off on other people, and their habits rub off on you.