Tips to Help You Build New Habits
We are all creatures of habit. In fact, studies have revealed that 45% of our daily activities are habitual. From making our bed in the morning, through brewing a cup of coffee before we leave for work, to grabbing a juice after a gym workout, we all follow certain patterns most days.
Our habits and routines are an important part of our lives. As Aristotle said: “We are what we do.” The activities and behaviors we engage in on a regular basis can significantly impact our health and wellbeing and success in life. That is why, learning how to develop new healthy habits is of great importance and an essential life skill.
Habits and routines are often used interchangeably, but they refer to different things. Understanding their definition and the differences between them, can help you develop routines and habits more easily.
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What are habits? According to Neal and colleagues, habits are “automated responses” - activated by internal or external triggers - that are learned through repetition. Simply put, habits are behaviors that we exhibit repeatedly, regularly, and involuntarily. Brushing your teeth, looking in both directions before crossing the street, and tying your shoes are all examples of habits that you may automatically follow on a daily basis.
Routines are also behaviors that we follow repeatedly and regularly. In contrast to habits though, which happen with no or little consciousness, routines require more effort and intention. As an example, going to the gym, meditating every morning, and learning a new language, all require conscious effort and deliberate practice to make them stick.
Developing new habits that last is not easy. As Nir Eyal, author of “Indistractable: How to Control Your Attention and Choose Your Life” said: “When we fail at forming new patterns, we often blame ourselves.” Before getting down on yourself or feeling disappointed for not being able to develop a new habit, let’s discuss another aspect of habit formation which is related to the distinctions between routines and habits.
Only some routines can become habits
While habits are types of routines, it’s important to note that not every routine can be turned into a habit. Habits, by definition, are behaviors that we perform largely subconsciously. These behaviors are so ingrained in us that it would feel strange not to follow them. Routines, on the other hand, can be uncomfortable, since we have to put effort into executing them.
Behaviors that require too much concentration, deliberate effort, and conscious thought might not turn into a habit. For example, playing an instrument, cleaning your apartment, and even journaling don’t fall into the habit category since they all require deliberate practice and conscious thought.
How to develop a new habit?
A lot of research has been done on habit formation and as it turns out developing new habits starts with establishing the right routines first and then, ideally, turning them into habits. Remember though that while some routines will make the transition into a habit, not all of them can or will turn into a habit.
So, how do we transform the right routines into habits? The so-called “habit loop” is at the center of making that happen.
The habit loop has three components: 1) cue, 2) routine, and 3) reward.
The first component, cue, refers to creating a cue or trigger that will tell your brain to perform a specific behavior. It can be anything from setting an alarm on your phone, creating a post-it note, or simple visualization. To increase your chances of taking action, try to choose a cue that will help motivate you.
The second part, routine, involves executing the actual routine; the behavior you want to turn into a habit. For example, drinking more water or eating more vegetables. Try to break down the routine into incremental steps and focus on taking one step at a time to help you complete tasks.
The last part is the reward, which represents the payoff for finishing your routine. It could be as simple as going to the movies, or hanging out with friends once you’ve completed a routine. It’s important that your reward constitutes an enjoyable activity to help the brain learn and remember the “habit loop”.
The most challenging part of this loop is executing the behavior after the cue. A tactic, called, “habit stacking” can help with that. Habit stacking refers to tying one behavior to another. For example, flossing your teeth after brushing them or going for a short walk (5-10 min) right after a meal.
Now let’s look at a few additional tips that could help you with executing behaviors and making habits stick.
Set specific goals
Once you've identified a behavior that can be habituated, set yourself detailed and achievable goals. A goal that is too wide-ranging, such as "exercising regularly," will make it more difficult to accomplish. Instead, devise a SMART goal and be specific. For example, "I will work out for 20 minutes daily at 9am." Also, try to set small and incremental goals. Establishing mini goals will increase your chances of goal attainment. It will also provide you with the opportunity to build on those small steps as you go along on your habit-forming journey.
Create an action plan
Creating an action plan is essential when developing any new habit, as it provides a clear roadmap for success. With each step in the plan, you can measure small successes to build confidence and boost motivation along the way. Celebrate your victories and make adjustments as needed. With a well-crafted action plan, developing a new habit can be a very rewarding experience.
Stay positive
Forming a new habit can be a challenging process, which often comes with obstacles and roadblocks along the way. However, having a positive mindset can help you overcome those obstacles and stay on track. It may take some practice, but every time you catch yourself thinking negatively about your progress, try to focus on the small successes and remember your drivers and motivators behind wanting to make a change. By staying optimistic throughout the journey, you will have a better chance of achieving your goal. Having a positive attitude is key to making any change, no matter how big or small.
Get support
Establishing new habits requires consistent commitment and effort, but the process can be made much easier with the right kind of support. Having friends, family, or colleagues that are also looking to implement new habits can help create an environment of accountability and motivation. In addition, professional help from a coach or counselor can also provide valuable guidance and support along the way. With the right kind of support, you’ll be able to better stick to your commitments and make lasting changes.
A transformation journey
The journey of developing new healthy habits and transforming your wellbeing will require hard work, but with the right guidance and support it is possible to implement constructive behaviors that form new, life-enhancing habits. With a positive mindset and ongoing commitment, it's possible to adopt a healthier and more fulfilling lifestyle.