If you have ever given thought to your personal habits, especially around the holidays and January resolutions, it is no surprise to acknowledge our habits govern our lives. Research shows that around half of our daily actions are driven by repetition. If you are looking to make a change, like exercising more, eating healthier, sleeping better, creating a sustainable budget, or being more social, what does it take to build a new habit? To be blunt, neuroscience doesn’t offer shortcuts. It takes the old-fashioned approach: incremental progress. And, this can be difficult for people. We want change and progress faster than it takes. Dedicated commitment is what time and again has proven to lead to change.
How to Create Healthy Habits That Last
If you are looking to create a habit, you will need to start developing routines and rituals to support the habit. By definition, a routine involves a series of behaviors that are frequently and intentionally, repeated. The ritual/routine (aka behavior) must be regularly performed before it can become a habit. Routines can be uncomfortable and require considerable energy and effort. Over time, the ritual/routine is done with little or no thought and becomes so ingrained in our daily lives that it feels strange not to do them. It becomes a habit.
1. State your intentions for building healthy habits.
To get started, you need to set your intentions. Pick the behavior you want to turn into a habit wisely. Understanding “the why” will help you stay motivated when inevitable roadblocks to building new routines surface. You need to spend some time on the “why”.
Only change one or two behaviors at one time. You will be able to give the behavior the energy it deserves before moving on to the next behavior. Be realistic about the process. It will take patience, self-discipline, and commitment. Start the habit with easy rituals and routines to make the change as easy as possible in the beginning. You can build from there. Keep in mind that some routines may blossom into habits, but not all of them can or will. Some behaviors require too much concentration, deliberation, and effort to make the transition.
2. Start small and build from there.
Start with small nudges, whether in your physical environment, in your daily schedule, your behavior change plan, which can help kick off your new routine. For example, putting your sneakers by your front door to remind you to take a walk. Or, putting a bowl of fresh fruit on the counter to remind you to eat a piece of fruit every day. Make a goal to meet one new person in a social situation. Have questions already planned so you can carry on a short conversation.
3. Schedule your new habits into your daily routine.
Block off time in your calendar as you would with any other appointment. It is an appointment for yourself. Do not ignore it. Tell people in your life about it. This will help you stick to your goal. It serves as a daily reminder to engage in your new behavior.
4. Combine activities to increase enjoyment.
Have you ever heard of temptation building? An easy example – walking on a treadmill (which you may not enjoy as much) and watching a movie (which you do enjoy) at the same time. You bundle activities together to help achieve your health goals or other outcomes.
5. Reward yourself for creating and sustaining healthy habits.
Don’t forget the importance of rewards and incentives. Rewards and incentives are an important part of habit formation. There is a lot of evidence out there for incentives. Try building in short and long-term rewards and incentives to motivate you to form the habit.
6. Expect obstacles and challenges.
Prepare for the challenges – they will arise. When they do, you’ll most likely make a course correction. First, reflect on the reason why something is a challenge in your current journey. Second, identify strategies to overcome them. Third, if you feel comfortable, share your ambitions, intentions, plans (and maybe even fears!) with someone who can support you. The person can also remind you of your “why” when the going gets tough.
If you’d like help building and sustaining transformational habits so you can achieve your health goals, reach out to me today. I’m happy to discuss how my health and wellness coaching could provide the support and accountability you need!
