{"id":2250,"date":"2021-06-02T14:35:57","date_gmt":"2021-06-02T18:35:57","guid":{"rendered":"https:\/\/capturedclutter.com\/?p=2250"},"modified":"2023-12-19T10:23:20","modified_gmt":"2023-12-19T14:23:20","slug":"brush-your-way-to-a-new-habit","status":"publish","type":"post","link":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/","title":{"rendered":"Brush Your Way to a New Habit"},"content":{"rendered":"

Make It Habit Forming<\/strong><\/p>\n

I have blogged about ways to start new habits and thought this piece from Tara Parker-Pope in the New York Times provides some helpful insight to pairing habits with tasks you already perform as well as maintaining new habits with intentional planning and accountability partners.
\nBy\u00a0Tara Parker-Pope
\nJune 1, 2021,\u00a03:00 a.m. ET New York Times<\/p>\n

\u201cBrush Your Way to a New Habit
\nYour daily tooth-brushing routine is a great opportunity to schedule a new goal. Today, try doing calf raises, squats or lunges for a burst of exercise while you brush your teeth. Use the time to meditate by focusing on the taste of the toothpaste and sound of the water. Or schedule push-ups, a wall sit or yoga for after you\u2019ve finished.<\/p>\n

Why Am I Doing This?<\/strong>
\nPicking a time and place for a new goal makes it far more likely that you\u2019ll do it. Keep it simple by bundling your new goal to a consistent habit you already have. Brushing your teeth, enjoying your morning coffee, coming home after work, sitting down for dinner and getting ready for bed are all daily rituals that present great opportunities for scheduling a new habit.<\/p>\n

When you pick a specific time and opportunity to start a new goal, it\u2019s called an \u201cimplementation intention.\u201d One study published in the\u00a0British Journal of Health Psychology\u00a0showed that people were twice as likely to follow through on a goal if they made a plan for a time and place to start doing it. For that study, researchers recruited 248 people who wanted to start exercising and divided them into three groups. The first group was asked to track their exercise. The second group focused on getting motivated to start exercising by learning about the health benefits of fitness. The last group got the same motivational talk, but they were also asked to make a specific plan for the time and place they would exercise for 20 minutes.<\/p>\n

Just over a third of the people in the first two groups did the exercise. But in the group that made a plan for when and where to work out, 91 percent followed through.
\nIn other research,\u00a090 students in Germany\u00a0were asked to test a new bus route. In the control group, 31 percent followed through on their promise. But in a group that was asked to set an implementation intention \u2014 naming the specific time they would take the bus and the stop they would use \u2014 53 percent followed through.<\/p>\n

Another study\u00a0found that having a plan was just as effective as a monetary reward in convincing people to follow through on their goals. In that study, 300 students in Germany were asked to buy organic food. Half the students got a voucher for 2.5 euros, but one group was asked when and where they planned to buy the food. In the group that made a specific plan, 50 percent followed through, compared to just 34 percent of those who didn\u2019t make plans. The researchers raised the amount of the voucher to see if money was a stronger motivator than making a specific plan. They found that giving more money wasn\u2019t more powerful than setting an intention. Fifty percent of the people who got more money bought the food \u2014 the same percentage as those with less money who made a specific plan to shop. When people were given both options \u2014 more money and instructed to name the time and place they would shop \u2014 the follow-through was highest: 61 percent did as promised and purchased the organic food.<\/p>\n

Katy Milkman, a professor at the Wharton School and author of the new book\u00a0\u201cHow to Change: The Science of Getting From Where You Are to Where You Want to Be,\u201d said it\u2019s important to create specific cues that can remind you of your goals. Making a plan, picking a time to do it and putting it on your calendar are all cues that can help you follow through on an intention and achieve a goal.<\/p>\n

\u201cVague intentions are easy to put off,\u201d said Dr. Milkman. \u201cIf you make a vague plan to exercise more, and you\u2019re feeling lazy, you can tell yourself, \u2018I still plan to exercise, and I\u2019ll do it later.’ But cue-based plans are harder to put off.\u201d
\nYou can increase the likelihood that you\u2019ll stick to the plan if you tell someone else about it, creating accountability, said Dr. Milkman. And\u00a0you\u2019re more likely to succeed\u00a0if you just set one goal rather than several.<\/p>\n

Another form of intention setting involves setting a goal and then pairing it with another activity you really enjoy. Dr. Milkman calls this \u201ctemptation bundling.\u201d It works because you\u2019re giving yourself an immediate reward to complete a task like exercising or doing your homework.<\/p>\n

In one study, children who were allowed to listen to music and snack while studying math spent more time completing work sheets than a control group. One example of temptation bundling might be to watch a favorite show, like \u201cBridgerton,\u201d while you walk on a treadmill. Students who don\u2019t feel like studying could reward themselves with a treat like frozen yogurt or iced coffee on the way to the library.<\/p>\n

\u201cPeople have the wrong mental model of how to achieve a tough new goal,\u201d said Dr. Milkman. \u201cThey think they have to push through something they don\u2019t like, but people do better if they pursue a new goal in the most fun way possible.\u201d
\n#capturedclutter #habitforming # katymilkman #taraparkerhope #intentionalplanning<\/p>\n","protected":false},"excerpt":{"rendered":"

Make It Habit Forming I have blogged about ways to start new habits and thought this piece from Tara Parker-Pope in the New York Times provides some helpful insight to pairing habits with tasks you already perform as well as maintaining new habits with intentional planning and accountability partners. By\u00a0Tara Parker-Pope June 1, 2021,\u00a03:00 a.m. […]<\/p>\n","protected":false},"author":1,"featured_media":2253,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"yoast_head":"\nBrush Your Way to a New Habit - Captured Clutter<\/title>\n<meta name=\"description\" content=\"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Brush Your Way to a New Habit - Captured Clutter\" \/>\n<meta property=\"og:description\" content=\"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\" \/>\n<meta property=\"og:site_name\" content=\"Captured Clutter\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/capturedclutter\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-02T18:35:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-19T14:23:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2100\" \/>\n\t<meta property=\"og:image:height\" content=\"1397\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/capturedclutter.com\/#\/schema\/person\/b777c07a66927b10f3dd2d2470e9d27c\"},\"headline\":\"Brush Your Way to a New Habit\",\"datePublished\":\"2021-06-02T18:35:57+00:00\",\"dateModified\":\"2023-12-19T14:23:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\"},\"wordCount\":927,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/capturedclutter.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg\",\"articleSection\":[\"Professional Organizing\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\",\"url\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\",\"name\":\"Brush Your Way to a New Habit - Captured Clutter\",\"isPartOf\":{\"@id\":\"https:\/\/capturedclutter.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg\",\"datePublished\":\"2021-06-02T18:35:57+00:00\",\"dateModified\":\"2023-12-19T14:23:20+00:00\",\"description\":\"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.\",\"breadcrumb\":{\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage\",\"url\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg\",\"contentUrl\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg\",\"width\":2100,\"height\":1397},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/capturedclutter.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Brush Your Way to a New Habit\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/capturedclutter.com\/#website\",\"url\":\"https:\/\/capturedclutter.com\/\",\"name\":\"Captured Clutter\",\"description\":\"Organizing Therapy, LLC\",\"publisher\":{\"@id\":\"https:\/\/capturedclutter.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/capturedclutter.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/capturedclutter.com\/#organization\",\"name\":\"Captured Clutter llc\",\"url\":\"https:\/\/capturedclutter.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/capturedclutter.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2016\/07\/captured-clutter-logo-1.png\",\"contentUrl\":\"https:\/\/capturedclutter.com\/wp-content\/uploads\/2016\/07\/captured-clutter-logo-1.png\",\"width\":225,\"height\":51,\"caption\":\"Captured Clutter llc\"},\"image\":{\"@id\":\"https:\/\/capturedclutter.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/capturedclutter\/\",\"https:\/\/www.linkedin.com\/in\/capturedclutter\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/capturedclutter.com\/#\/schema\/person\/b777c07a66927b10f3dd2d2470e9d27c\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/capturedclutter.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f3b7890c209637fa75be0ff852816610?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f3b7890c209637fa75be0ff852816610?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"description\":\"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam viverra euismod odio, gravida pellentesque urna varius vitae. Sed dui lorem, adipiscing in adipiscing et, interdum nec metus. Mauris ultricies, justo eu convallis placerat, felis enim ornare nisi, vitae mattis nulla anti dui.\",\"url\":\"https:\/\/capturedclutter.com\/author\/fernando-gamba\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Brush Your Way to a New Habit - Captured Clutter","description":"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/","og_locale":"en_US","og_type":"article","og_title":"Brush Your Way to a New Habit - Captured Clutter","og_description":"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.","og_url":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/","og_site_name":"Captured Clutter","article_publisher":"https:\/\/www.facebook.com\/capturedclutter\/","article_published_time":"2021-06-02T18:35:57+00:00","article_modified_time":"2023-12-19T14:23:20+00:00","og_image":[{"width":2100,"height":1397,"url":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#article","isPartOf":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/"},"author":{"name":"admin","@id":"https:\/\/capturedclutter.com\/#\/schema\/person\/b777c07a66927b10f3dd2d2470e9d27c"},"headline":"Brush Your Way to a New Habit","datePublished":"2021-06-02T18:35:57+00:00","dateModified":"2023-12-19T14:23:20+00:00","mainEntityOfPage":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/"},"wordCount":927,"commentCount":0,"publisher":{"@id":"https:\/\/capturedclutter.com\/#organization"},"image":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg","articleSection":["Professional Organizing"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/","url":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/","name":"Brush Your Way to a New Habit - Captured Clutter","isPartOf":{"@id":"https:\/\/capturedclutter.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage"},"image":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage"},"thumbnailUrl":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg","datePublished":"2021-06-02T18:35:57+00:00","dateModified":"2023-12-19T14:23:20+00:00","description":"Brush Your Way to a New Habit - Captured Clutter helps overwhelmed people manage their excessive paper flow, out of control schedules and disfunctional space.","breadcrumb":{"@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#primaryimage","url":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg","contentUrl":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2021\/06\/pexels-pixabay-40751-1.jpg","width":2100,"height":1397},{"@type":"BreadcrumbList","@id":"https:\/\/capturedclutter.com\/brush-your-way-to-a-new-habit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/capturedclutter.com\/"},{"@type":"ListItem","position":2,"name":"Brush Your Way to a New Habit"}]},{"@type":"WebSite","@id":"https:\/\/capturedclutter.com\/#website","url":"https:\/\/capturedclutter.com\/","name":"Captured Clutter","description":"Organizing Therapy, LLC","publisher":{"@id":"https:\/\/capturedclutter.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/capturedclutter.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/capturedclutter.com\/#organization","name":"Captured Clutter llc","url":"https:\/\/capturedclutter.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/capturedclutter.com\/#\/schema\/logo\/image\/","url":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2016\/07\/captured-clutter-logo-1.png","contentUrl":"https:\/\/capturedclutter.com\/wp-content\/uploads\/2016\/07\/captured-clutter-logo-1.png","width":225,"height":51,"caption":"Captured Clutter llc"},"image":{"@id":"https:\/\/capturedclutter.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/capturedclutter\/","https:\/\/www.linkedin.com\/in\/capturedclutter"]},{"@type":"Person","@id":"https:\/\/capturedclutter.com\/#\/schema\/person\/b777c07a66927b10f3dd2d2470e9d27c","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/capturedclutter.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/f3b7890c209637fa75be0ff852816610?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/f3b7890c209637fa75be0ff852816610?s=96&d=mm&r=g","caption":"admin"},"description":"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam viverra euismod odio, gravida pellentesque urna varius vitae. Sed dui lorem, adipiscing in adipiscing et, interdum nec metus. Mauris ultricies, justo eu convallis placerat, felis enim ornare nisi, vitae mattis nulla anti dui.","url":"https:\/\/capturedclutter.com\/author\/fernando-gamba\/"}]}},"_links":{"self":[{"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/posts\/2250"}],"collection":[{"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/comments?post=2250"}],"version-history":[{"count":1,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/posts\/2250\/revisions"}],"predecessor-version":[{"id":2324,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/posts\/2250\/revisions\/2324"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/media\/2253"}],"wp:attachment":[{"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/media?parent=2250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/categories?post=2250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/capturedclutter.com\/wp-json\/wp\/v2\/tags?post=2250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}