Start by defining what consistency means to you. Do you need to be consistent about your exercise habits? Are you aiming for a higher quality of work? Do you want to be more available and reliable in your relationships? Once you’ve identified your end goal, come up with smaller steps to reach it. For example, if you want to become more physically fit, you might set the goal to exercise for 5 days out of the week or to sign up for a class. Be specific. Instead of saying “I’m going to consistently appreciate my significant other,” you might say “I’m going to thank my significant other when they wash the dishes, make dinner, or help out around the house. "
Use a paper planner or a desk calendar. Alternatively, download a scheduling app on your phone, like Google Calendar or Outlook. Block off realistic amounts of time for each task. If you’re uncertain how long a task will take, give yourself extra time to complete it. For larger goals, like writing a book or losing weight, set small, daily tasks that you can do to work towards this goal. For example, you might set a daily word count to achieve or plan specific meals to eat each day. Don’t forget to plan in breaks as well! Don’t schedule anything else for that day or time.
Write down your goals on post-it notes and place them on your mirror, computer, refrigerator, car dashboard, and planner. Slip a piece of paper with your goals into your wallet, desk drawer, or purse. If you are trying implement a daily practice, put a reminder on your phone. Set an alarm or use a reminder app to alert you when you need to do it.
For example, if you tell your significant other that you’re going to handle half of the chores, make sure that you have time after work to actually do them. In some cases, you may be able to negotiate a promise that you will be able to keep. For example, if someone asks you to help them move, you can say, “Well, I can’t make it before 3 PM, but I could swing by after. Does that work?” This includes making promises to yourself. If you know it is unrealistic for you to write 10 pages a day for your new novel, promise yourself that you’ll just write at least a little bit each day.
For example, if you’ve managed to complete your work by 5 pm every day for a week, take an evening off. Go see a movie or treat yourself to a special dinner. If you’re training for a marathon and you’ve managed to hit your daily exercise goals, sign up for a 5k to give you a sense of your success. If you’ve managed to improve your relationships by being more consistent, your friendships may be the reward. If you’re proud of yourself, take your friends out or host a dinner.
Just because you had to cancel an appointment, break a promise, or pass a deadline doesn’t mean you’re not consistent. Sometimes, despite our best planning, external factors can get in the way. Plan for your setbacks and failures. If a literary agent rejects your manuscript, figure out where next to send it, or look it over to see what might be improved. Consistency doesn’t equal perfection. If you miss a day at the gym or fail to read your child a book at night, encourage yourself to start again the very next day.
For example, you might give yourself an hour each evening to read, take a bath, or watch TV. Don’t work during this time. Meditation is a great way to quiet your brain and give yourself some peace. Practice meditating for at least 5 minutes each day and work your way up to 15 minutes at a time. Don’t push aside your personal time if you have other responsibilities. For example, if you need Saturday mornings to sleep in, don’t promise your significant other that you’ll wake up to mow your lawn. Tell them you’ll do it on another day or time (and make sure to come through on this promise!).
Space out small rewards throughout the day to keep you going. For example, if you’re writing a long paper, give yourself a 5 minute break every time you finish a page or 2. Remind yourself of your long-term goals. Tell yourself that if you want to achieve those goals, you’ll have to get this task done. For example, instead of saying, “I really don’t want to write those reports,” you might think, “Once I get those reports done, I’ll have time to do something else. " If you’re having a difficult day, make a compromise with yourself. For example, if you want to eat healthy more consistently but you can’t bring yourself to cook, pick up a salad instead of fast food.
On your schedule or calendar, check off tasks that you have completed. This will give you a sense of satisfaction. It will also help you realize what you can realistically accomplish in 1 day. Ask a friend, family member, mentor, or coworker to be your accountability partner. Have them check in once a week to see what your progress is like. If they see you not behaving consistently, give them permission to call you out. Don’t beat yourself up when you don’t hit the mark. What matters is that you keep working towards your goals and towards consistency.
It usually takes 3 weeks of consistently doing something to make a new habit. Every three weeks, set a small goal to attain in that time period. Don’t tackle too much. Start with small rituals and build your way up.
For example, you might establish that you won’t take phone calls during a family dinner. Tell your boss, coworkers, and friends that this time is off limits. Put your phone in another room during dinner. You can also establish quality markers for yourself. For example, you might tell yourself that you will check your work twice before submitting it to your boss. Give yourself extra time to complete this task so that you achieve consistent quality.
Avoid temptation wherever possible. For example, if you want to be consistent about eating healthy, make sure that you have healthy options on hand for when you’re hungry. Don’t keep unhealthy food around. Exhaustion can cause you to skip tasks. Get at least 7-9 hours of sleep a night to keep yourself going. Remind yourself of the long-term benefits whenever you feel unmotivated. Read over your list of goals for inspiration.
Pay attention to negative thought patterns that will hinder you in the future. Catch yourself if you start thinking “I can’t do this” or “I’m stupid. " When you do notice these negative thought patterns, turn them around or introduce a more positive or neutral thought. So for example if you find yourself thinking “I can’t do this,” turn it around and think, “I’m going to practice doing this, even if I’m not great at it to start with. " If you’re starting to dread a task or goal, revise the the task, goal, or outcome. Break it up into smaller steps or promise yourself a reward when you get it done.
