How do I practice successful habit formation at work?

Imagine this: You're feeling overwhelmed at work. You manage a lot of projects and have a habit of procrastinating, so you decide to change with one simple goal:

Be more productive. But...how should you start?

Let's break down how you can successfully practice habit formation at work.

The goal is to "Be more productive," but what does that mean?

You need to make your goal specific, realistic, and achievable even on your busiest days. This will help you form successful habits at work by giving you a concrete plan that isn't vague.

Using the SMART framework brings your goals within reach!

SMART goals are:

• Specific: Specify what you want to accomplish.

  Example: You want to complete one project a week.

• Measurable: Find a way to track your progress.

  Example: You will know you've reached this goal when you've completed one project by the end of each Friday.

• Achievable: Ensure you have the tools/resources needed to reach your goal.

  Example: You have time at work and coworkers who can help!

• Relevant: Make sure your goal is realistic and specific for your situation.

  Example: This habit is aligned with your goal of becoming more productive.

• Time-bound: Know by when you can achieve your goal.

  Example: You give yourself one week to finish each project.

You now have a SMART goal that will encourage successful habit formation: "I will complete one project by the end of Friday."

Your brain relies on routine. To form a successful habit at work, combine old habits with new ones.

According to the Cleveland Clinic, anchoring the new habit to something you already do can make it easier to do. This is known as habit stacking!

How do you habit stack?

1. List your current habits and the habits you want to form.

2. Pair one habit you want to form with a current habit to create a "stack". It should be related so that it is intuitive!

3. Test it out! If it's successful, add another habit to your stack.

Example:

Let's say you want to build a habit of taking stock of project progress every day. Try anchoring it into your end-of-day email block and schedule-send yourself a progress report to receive the next morning.

Make the habit easy to follow by setting up your work environment right!

Limiting distractions will make it more likely for you to form a habit at work.

How to successfully structure your habit at work:

• Make a to-do list and keep it visible on your desk.

• Pre-open/prepare documents, books, and other materials you'll need for the task.

• Keep distractions away (ex. turn off notifications, put your phone away).

• Set up a folder with a project tracker and a project status email template, then bookmark it for easy access.

• Work in a quiet environment (ex. go to a quiet spot, put on noise-canceling headphones).

• Ask a coworker to check in on your progress.

You're ready to smash your goal of being more productive at work.

Your SMART goal is:

"I will complete one project by the end of Friday."

Your current routine includes making phone calls, sharing new information during meetings, and sending out emails to other companies. You reflect on your days and realize that you tend to forget what is said during phone calls and procrastinate by socializing during work hours.

What are some things you can do to make this new habit easier for you to follow?

A. Keep a notepad next to the company phone so you can write important information immediately after the call.

B. Work during your breaks to catch up on the work you're behind on.

C. Go beyond your SMART goal and try to complete as many projects as possible before Friday.

D. Limit your socializing to breaks only.

Let's take stock of how you've worked on your goal to be more productive at work:

• You've created a SMART goal of completing one project by the end of every Friday.

• You've written a to-do list for each project, prepared for each, and left your phone in the drawer to limit distractions.

• You stacked smaller tasks like writing important information on the notepad after a phone call to maximize productivity, and now you feel less overwhelmed!

You've successfully formed a new habit at work! Keep it up: