The Science of Self-Improvement: How to Make Lasting Changes

Self-improvement isn’t just about forcing yourself to change, it’s about understanding the science behind lasting change and proactively working towards growth. That said, this isn’t a ‘how-to-guide’ to becoming the best version of yourself, it’s a comprehensive look at the science of self-improvement and the practical methods used to cultivate lasting changes.

The Power of Habits

Habits are powerful because they are automatic responses that require little to no conscious effort to execute. The implications of this are huge; if you want to make lasting changes or improvements to your life, all you need to do is set up new habits that are directed towards the desired result.

For example, if you want to get into the habit of exercising every day, you could set up a cue like, “I will exercise as soon as I wake up every morning”. When the cue is followed, a reward will follow and reinforce the behaviour. The reward, in this case, could come from the feeling that you’re taking steps towards becoming a healthier person.

Habits: ‘Cue and Reward’ Inventory

Another powerful practice for creating positive and lasting habits is to do a ‘cue and reward’ inventory. This is when you list and analyze your current habits and the rewards that follow them. This allows you to reflect on what you need to change in order to create/redesign them with new and better outcomes. Here’s an example of how that would look in action:

• Current Habit: Eating a snack before bed
• Cue: Feeling tired in the evening
• Reward: Feeling satisfied and energized
• New Habit: Doing a 10-minute meditation or yoga session
• Cue: Feeling tired in the evening
• Reward: Feeling relaxed and ready for a good night’s sleep

The Psychological Effects of Change

Change is hard and often uncomfortable – that’s why it’s important to have a basic understanding of the psychology of change. It’s important to recognize that the feelings of discomfort and resistance are normal, and that overwhelming those feelings with positivity and motivation can help to keep the process on track.

The ‘Iceberg Effect’ is a phenomenon which helps explain why change can be particularly challenging. It suggests that our old habits and behaviours are deeply embedded in our subconscious and thus, often lie hidden beneath the surface of our self-awareness. As such, it is important to continuously challenge and retrain your thought patterns in order to make lasting changes.

The ‘Iceberg Effect’ in Action

Let’s say that you want to break the habit of smoking. On a surface level, this may mean consciously making the effort to not buy cigarettes and to tell yourself that you can’t smoke. What the ‘Iceberg Effect’ observes, however, is that the habit of smoking likely originates much deeper than the conscious surface level. It may be embedded in your day-to-day lifestyle, the people you associate with, or in activities that you engage in when you’re bored or stressed.

The ‘Iceberg Effect’ encourages you to look beyond what you can ‘see’ in order to understand the root of the habit and begin to work on tackling it.

Strategies for Making Lasting Changes

Now that you understand the science behind self-improvement, let’s look at some practical strategies which can be used to make lasting changes.

Start Small & Celebrate Every Small Part of Progress

When moving towards a goal, it’s easy to become overwhelmed by the thought of taking on a huge change. It’s important to remember that every small, purposeful step is part of the whole journey and should be celebrated as such.

For example, if your goal is to run a marathon and you’re just starting out, don’t think about how far you have to go! Instead, focus on the small wins that come with each and every run; if you reach a new distance, treat it as an accomplishment and be proud of the progress you’ve made.

Swap Negative Self-Talk for Positive Affirmations

It’s important to be aware of the thoughts and dialogue that goes on in your head as they have a direct effect on our mindset and behaviour. Rather than focus on all the ways in which you could fail or how difficult the change may be, focus on the positives and fuel your motivation with empowering affirmations.

For example, if you’re trying to establish a healthier morning routine but find yourself struggling, rather than getting down on yourself, say something like, “I’m capable and I’m committed to this, I can do this!” Reflecting on positive and positive dialogues can help to boost your confidence and your motivation in overcoming any form of resistance.

Conclusion

Making lasting changes can be difficult, but understanding the science and psychology of self-improvement and implementing practical strategies can help make the process easier and more sustainable. Habits are incredibly powerful and play a major role in long-term change. That said, it’s important to remember to celebrate each and every small part of progress and to recognize the power of positive self-talk.

Resources:

• The Science Behind Habits and How to Form New, Healthy Habits
• The Psychology of Change: The ‘Iceberg Effect’ Explained
• 7 ways to use positive self-talk in your every day life
• The Science of Positivity: How to use Positive Thinking to Achieve Success

What strategies can I use to improve my self-discipline?

1. Set realistic goals: Break large goals into small milestones that are easy to achieve. This will help you stay motivated and on track to reach your ultimate goal.

2. Avoid distractions: Create an environment that is free of distractions; turn off email alerts and put your phone on silent. Focus on the task at hand and stay on track.

3. Use a timer: Set a timer for specific tasks to increase productivity and keep you motivated.

4. Find a system that works for you: Some people enjoy the structure of a check list or to-do list, while others may prefer a more flexible or customized approach. Find what works best for you, and stick with it.

5. Celebrate small successes: Give yourself small rewards for meeting goals. Celebrate milestones and reflected on the progress you are making for further motivation.

6. Seek support: Find an accountability partner to give you moral support and feedback as you pursue personal goals. Having someone to help you stay focused and motivated can make a huge difference.

What are the 5 most important self-discipline strategies?

1. Set clear goals. Think about what you want to achieve, then break it down into short-term and long-term goals.

2.Track progress. Keep a record of your achievements and setbacks, so that you can evaluate your progress and make changes as needed.

3.Reward yourself. Rewarding yourself for successes can be a great motivator.

4.Avoid distractions. Turn off the TV, put away the phone, and stay off social media to stay focused.

5.Stay organized. Keep your workspace, schedule and to-do list organized and systematic, so you can stay on track.

What are the benefits of self-discipline?

1. Greater Self Control: Self-discipline allows you to control your own behavior and reactions, allowing you to make rational choices instead of being driven by emotion.

2. Improved Self-Esteem: By successfully disciplining yourself, you gain a sense of accomplishment and pride and develop confidence in your capabilities.

3. Greater Productivity: When you practice self-discipline, you are able to stay focused, organized and on-task, resulting in increase in your productivity.

4. Better Habits: Self-discipline enables you to form and maintain habits that can lead to success.

5. Better Time Management: Proper usage of self-discipline can help keep you from wasting time and ensure that you’re getting your priorities done.

6. Improved Mental Strength: Self-discipline enables you to remain persistent, even when things get tough, leading to increased inner strength.