In Chapter 12, James Clear talks about Rule Three: Making it Easy. One of the most effective ways to make a habit easy is to change your environment so that you are doing your habit with as little effort as possible. This is known as “decreasing friction” when creating a new habit. The idea can also be used adversely when trying to decrease a bad habit, in this case you would great more friction, making completing the bad habit more difficult. This concept can be used when facilitating RT services when you are trying to help a client engage in an activity. For example if they state that they are interested in gardening, you can start by finding resources of plants that fit your client’s level of interest and motivation. In clients who may be more attentive a flower that requires plenty of attention may be a better fit, however, in clients who may not be quite as attentive may be better equipped for a succulent or cactus. Choosing the right plant is the first step of setting them up for success. Then to decrease the friction, every time they go outside for a walk, bring them back around where the garden is and ask them “do these plants look like they need some water?” and then have a pail of water by the garden, or a hose ready to go.
In Chapter 13, we are introduced to the “Two-Minute Rule.” This rule is used to start showing up for your habit, creating a “gateway habit”. By showing up for two minutes it gets you into a routine before it starts to actually feel like work. An example of how I can adapt the Two-Minute Rule into my habits to decrease procrastination is to look at my assignment rubrics at the beginning of the week and seeing what exactly I have to complete that week. This can help me get into the habit of looking at my assignments ahead of the time that they are due, it can also help me get more motivated to complete an assignment earlier if there are multiple components required.
RUBRIC:
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Learning Outcome: Completed Blog Post The student completed a reflective writing blog post according to the assignment description to include replying to all questions in a narrative (paragraph) format.
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Learning Outcome: Attendance & Participation The student was on time to the book club meeting, attended the entire session, and participated actively and independently in the discussion/activities presented.
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Reference:
Clear, James. (2018). Atomic Habits: An easy & proven way to build good habits and break bad ones. New York, NY: Penguin Random House LLC.