BREAKING Average hourly wage in Canada now $34.95: StatCan
Average hourly wages among Canadian employees rose to $34.95 on a year-over-year basis in April, a 4.7 per cent increase, according to a Statistics Canada report released Friday morning.
Most of us assume those hyper-achievers who are always able to squeeze in their workout, eat healthy foods, ace their exams and pick their kids up on time must have superhuman self-control. But science points to a different answer: What we mistake for willpower is often a hallmark of habit.
People with good habits rarely need to resist the temptation to laze on the couch, order greasy takeout, procrastinate on assignments, or watch one more viral video before dashing out the door. That's because autopilot takes over, eliminating temptation from the equation. Having established good habits, little to no willpower is required to choose wisely.
Sounds great, right? The only catch is that building good habits takes effort and insight. Thankfully, science offers both guidance on how to begin and strategies to lighten your lift. Here are a few research-backed steps sourced from my book, "How to Change," that can set you on the path from where you are to where you want to be.
The way you define the goal you hope to turn into a habit does matter. Goals like "meditate regularly" are too abstract, research has shown. You'll benefit from being more specific about what exactly you aim to do and how often.
Don't say "I'll meditate regularly." Say, "I'll meditate for 15 minutes each day."
Having a bite-size objective makes it less daunting to get started and easier to see your progress.
Now that you have established a specific goal, it's time to think about what will cue you to follow through. Scientists have proven that you'll make more progress toward your goal if you decide not just what you'll do, but when you'll be cued to do it, as well as where you'll do it and how you'll get there.
A plan like "I'll study Spanish for 30 minutes, five days a week" is OK. But a detailed, cue-based plan like "Every workday after my last meeting, I'll spend 30 minutes studying Spanish in my office" is much more likely to stick as a habit.
Making this kind of plan reduces the chances you'll forget to follow through because the when and where in your plan will serve as cues to action that jog your memory. Even better: Put your plan on your calendar so you'll get a digital reminder. An established, hyper-specific plan also forces you to anticipate and manouevre around obstacles and makes procrastination feel more sinful.
When we set out to build a new habit, most of us overestimate our willpower and set a course for the most efficient path to achieving our end goal. Say you hope to get fit by exercising regularly -- you'll likely look for a workout that can generate quick results like grinding it out on a treadmill. But research has shown you'll persist longer and ultimately achieve more if you instead focus on finding ways to make goal pursuit fun.
When it comes to exercise, this might mean going to Zumba classes with a friend or learning how to rock climb. If you're trying to eat more fruits and vegetables, it might mean swapping doughnut breakfasts for tasty smoothies, which can combine multiple servings of fruits and veggies in one delicious drink. Because you are far more likely to stick with something you enjoy and repetition is key to habit formation, making the experience positive is critical, but it's often overlooked.
One excellent way to make goal pursuit fun is to try what I call "temptation bundling." Consider only letting yourself enjoy an indulgence you crave while working toward your goal. For example, only let yourself binge-watch your favourite show while at the gym or enjoy a beloved podcast while cooking healthy meals. My own research shows that temptation bundling improves follow-through; it transforms goal pursuit into a source of pleasure, not pain.
By the time we put a behaviour on autopilot, a lot of us fall into fairly consistent routines, tending to exercise, study or take our medication at the same time of day and in the same place. But when you're in the start-up phase of habit building, contrary to popular opinion, my research suggests it's important to deliberately insert some variability into your routine.
You'll still want to have a first best plan -- maybe an 8 a.m. meditation session if you're trying to kick-start a mindfulness habit. But you should also experiment with other ways of getting the job done. Try to mix in a noon session and maybe a 5 p.m. meditation, too.
Successful habit building relies on frequently repeating a behaviour, and if your routine becomes too brittle, you'll follow through less often. A flexible habit means you can still do what you need to even when a wrench is thrown in your first best plans -- say, a traffic jam on the way to dropping the kids off at school that gets in the way of your morning meditation.
One way to be flexible that's proven useful is by giving yourself "emergency reserves." Emergency reserves are a limited number of get-out-of-jail-free cards for those days when you really can't squeeze in your 10 minutes of meditation, regular jog or Spanish practice.
It's more motivating to set a tough goal for yourself -- meditating every day, for instance -- than an easy one, according to research.But missing multiple sub-goals along the way can be discouraging. A couple of emergency reserves each week give you the flexibility to miss a day when a real emergency arises without getting discouraged and abandoning your objective entirely.
This step is obvious but sometimes overlooked. Seek out social support. Social support isn't just about having cheerleaders and people to hold you accountable -- though both can add value, so I'd suggest telling your friends and family about your goals.
We're strongly influenced by the behaviours of the people around us, evidence shows. Want to start running regularly? You're probably better off joining an established running club than asking a few friends who aren't yet in the habit of jogging to get in shape with you. People in the running club have already built the habits you want. You can learn from them about what works and gain friends who will make you feel like a slouch when you slack off.
Good habits are contagious, so try to catch some by hanging out with people who are a little ahead of you on the learning curve. It's important not to get too crazy -- if you try to train with marathoners when you're just hoping to work up to a 5K, I've found it can be discouraging.
But in general, research by myself and others shows that finding people to socialize with and emulating those who have already accomplished what you want to accomplish can make a world of difference. As an added bonus, when you pursue your goals in tandem with people you like, that makes it more fun!
Average hourly wages among Canadian employees rose to $34.95 on a year-over-year basis in April, a 4.7 per cent increase, according to a Statistics Canada report released Friday morning.
A 4.2-magnitude earthquake was recorded west of Vancouver Island early Friday morning.
Andy Kim's 'Rock Me Gently' is marking a major milestone, as it celebrates its 50th anniversary.
A family of fifth generation farmers from Ituna, Sask. are trying to find answers after discovering several strange objects lying on their land.
Just as she had feared, a restaurant owner from eastern Quebec who visited Montreal had her SUV stolen, but says it was all thanks to the kindness of strangers on the internet — not the police — that she got it back.
Oprah Winfrey said on Thursday evening that she has long played a role in promoting unhealthy and unrealistic diets.
A southwestern Ontario woman has received an $8,400 bill from a hospital in Windsor, Ont., after she refused to put her mother in a nursing home she hated -- and she says she has no intention of paying it.
Toronto police say a man who allegedly attempted to access Drake’s Bridle Path property was taken to hospital on Thursday after an altercation with security guards.
If you're cruising down a highway and realize you have a flat tire, you may want to think twice before stopping to fix it on the side of the road.
A family of fifth generation farmers from Ituna, Sask. are trying to find answers after discovering several strange objects lying on their land.
A Listowel, Ont. man, drafted by the Hamilton Tigercats last week, is also getting looks from the NFL, despite only playing 27 games of football in his life.
A small Ajax dessert shop that recently received a glowing review from celebrity food critic Keith Lee is being forced to move after a zoning complaint was made following the social media influencer’s visit last month.
The Canada Science and Technology Museum is inviting visitors to explore their poop. A new exhibition opens at the Ottawa museum on Friday called, 'Oh Crap! Rethinking human waste.'
The Regina Police Service says it is the first in Saskatchewan and possibly Canada to implement new technology in its detention facility that will offer real-time monitoring of detainees’ vital health metrics.
The stakes have been set for a bet between Vancouver and Edmonton's mayors on who will win Round 2 of the Stanley Cup playoffs.
A grieving mother is hosting a helmet drive in the hopes of protecting children on Manitoba First Nations from a similar tragedy that killed her daughter.
A chicken farmer near Mattawa made an 'eggstraordinary' find Friday morning when she discovered one of her hens laid an egg close to three times the size of an average large chicken egg.
A P.E.I. lighthouse and a New Brunswick river are being honoured in a Canada Post series.