In my (bestselling) book Better Than Before, I set forth my “Four Tendencies” framework, which divides people into one of four categories, depending on how they respond to expectations. To take the quiz to find out your Tendency, go here. To read generally about the Four Tendencies, go here.
Since Better Than Before came out, I’ve talked a lot about the Four Tendencies. It’s definitely one of the things that readers are finding most interesting.
I love it when people tell me about their ingenious ways of working with their Tendency, in order to change their habits.
For instance, I was impressed with an Obliger who figured out how to build a system of external accountability for getting up at 6:00 a.m. How would you do that? I wondered. Her solution was brilliant: on HootSuite, she’s teed up an embarrassing Facebook post that will go live at 6:15 a.m., unless she gets up in time to disable it. Problem solved!
I got an email from a Rebel, Lucia, who came up with some terrific ways to work with her Rebel Tendency to shape her habits.
Mastering habits is a particular challenge for Rebels, because of their general opposition to anything that feels like a chain or a pre-commitment. In fact, I’ve been struck by how many Rebels have contacted me, to ask about how to shape their habits — and so I asked Lucia if I could post her solutions, because other Rebels might benefit.
Lucia writes:
I had such a lightning bolt moment when I read Better than Before and identified my tendency. I’m a Rebel, and while I take distinct pride in this tendency, it is quite a difficult one to work with when trying to form habits!
The areas where I’ve struggled most have been, like a lot of people, food and exercise. I managed to adopt an exercise routine last year when I began weight lifting and boxing with my male friends. After reading your book, I realized why I have been able to maintain this strategy for so long — women typically don’t lift weights like men (bench presses, etc) and women typically don’t box. Subconsciously, the act of exercising in a way atypical of my gender has been satisfying my inner Rebel, and so I have able to stick to it. I take pride in saying, “I can leg press around 300 lbs.” Most people say, “Wow, that’s a lot for a girl,” and I think to myself, Yes, that’s right, ‘for a girl!’ I am unique and my exercise is unique! [Here, she’s using the Strategy of Other People — Rebels delight in doing something in their own way, with an approach that’s different from others.]
Additionally, I realized why I have not been able to conquer my food habits in the same way. I read (and loved) Gary Taubes [who wrote the book Why We Get Fat, which I write about in Better Than Before] around the same time I started lifting and boxing. Since then, I have gone through cycles of climbing onto and falling off of the low carb bandwagon. Now, thanks to Better than Before, I know why! I was trying to force myself with science, and rebels listen to no one. Not even Gary Taubes (Step 1: Identify the problem). I had to think of ways to make eating healthy feel like a freedom and a choice, rather than an obligation. [This is using the Strategies of Identity and Clarity: the Rebel decides, “This is what I want, this is who I am.”] This was quite difficult, because eating healthy is such a highly encouraged habit in society. Whenever I hear people talk about “feeding their temples” and “nurturing their bodies” I grow resentful and annoyed.
So I came up with the following strategies to make eating right feel like my own special, contrarian decision:
- Restrict quality, not quantity. Allowing myself to eat as much as I want takes the edge off of the restrictions that come with the low carb lifestyle. Whenever I get the urge to snack mindlessly, I tell myself to eat as much as I want of the low carb food in my fridge. And suddenly, the burning desire goes away.
- Relish in cooking, and cooking things that are unique. Not many people cook all their meals, and I take pride in the fact that I do (how many people, especially twenty-three year olds, make beef bourguignon?). [This is another way of using the Strategy of Other People.]
- Relish in using foods that are demonized by misinformed nutritional science. Bacon. Steak. Butter. [This is yet another smart use of the Strategy of Other People.]
I have countless more little tricks (I’m an Abstainer) and strategies (Convenience – I prep all my meals on Sundays so they’re easy to grab). In summary, I cracked it! I have been able to keep the habit for several weeks now and am noticing the difference!
I never would have identified my Rebel tendency and been able to tackle my food habits in this way without you.
My father would like me to add that he has known this about me since I was a four, when I would wrench books out of his hands and insist hotly, “I can read it myself!“
This is a great example of the fact that we can master our habits, if we do it in the way that’s right for us.
When we take into account our own nature, we can set ourselves up for success.
@gretchenrubin (Click to Tweet!)
But when we search for one-size-fits-all solutions, they often just don’t work.
How about you? Have you come up with some ways to work with your Tendency to shape your habits?
Gretchen Rubin is the author of the #1 New York Times Bestseller The Happiness Project—an account of the year she spent test-driving the wisdom of the ages, current scientific studies, and lessons from popular culture about how to be happier—and the recently released Happier at Home and Better Than Before. On her popular blog, The Happiness Project, she reports on her daily adventures in the pursuit of happiness. For more doses of happiness and other happenings, follow Gretchen on Facebook and Twitter.
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