The third step in the SquadUp Methodology is the actual work: Build a Habit. This post explains what to do and what not do to when becoming proficient in a habit, according to us 😁.
Understand that this is a process
To start, this step addresses the monkey in the room: how long is this going to take? Do I need to do this forever? Someone told me I just need to do this for 21 days, is that true?
Understand that building a habit is much different than keeping a habit. The SquadUp Methodology makes this distinction. The Methodology uses a Proficiency scoring system so that you can track your progress toward becoming proficient. This scoring system rewards you for habit completions, and dings you for missed days.
Proficiency is the point at which you can do the habit on auto-pilot and no longer consider it a habit you're 'building' but a habit you have. It is now in your habit quiver. It's when you did it! At SquadUp we aim for and celebrate proficiency because it's a big deal. You worked hard to getto that point. It's a major feat.
Giving you a concrete target and timeframe shifts your mental image of this from something infinite and ambiguous to something containable and attainable within a given timeframe.
We operate using a 24 point proficiency system. You earn a point every day that you complete your habit with your partner, and you lose a point every day that you both miss. Once you reach 24 points using our proprietary system, you're likely proficient. From there you can decide if you want to keep going, choose a new habit, or scrap the app altogether. However, for harder habits, we'd recommend you consider going another 24 points to really let it sink in.
Habit Tracking
Our Proficiency scoring system, which we call the Squad Score, does double time as a Habit tracker combined with the daily activity log. Research has shown that tracking your habit every day increases your chances of success in building it by up to 76%. The SquadUp Methodology also makes this fun by allowing you to take a picture as proof that you completed it. That picture is then shared with your accountability partner so they know you logged and you get that little boost of recognition dopamine.
In this way, the tracking and logging of your activity serves as a reward. It can also act as a reminder for your partner.
Motivation
Be wary of motivation. Motivation loves to talk a big game at the beginning of your habit journey. Then it disappears when you need it most. Don't rely on motivation to get you through. Rely on the systems outlined above, and rely on your accountability partner to challenge and support you when you need it.
There is certainly a place for motivation. Motivation can empower us to do amazing things, so it shouldn't be ignored. On days when you're highly motivated, experiment with going beyond your normal habit. Instead of running for 10 minutes, try 15. Instead of reading 5 pages, read 50. Use motivation to give 200%. But don't rely on motivation to give 100%. That's a recipe for disaster.
You can also leverage motivation by creating some kind of Why board. It can be a journal page, or something you want to earn, or a picture of your family, or anything that you can use to remind you why you're doing this habit in the first place. Use it sparingly when you're on the fence and need a boost to make the right decision.
For more on motivation check out this post.
And that's it. Follow these steps when building your habit and you will be successful. Let's do it.
If you've built your habit, check out this post for tips on keeping it.
