Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” When it comes to living a positive lifestyle, habits can make or break us. Habits influence physical health, emotional well-being and even outlook on life.
But when it is time to start a new healthy habit, it can be difficult. If you are interested in starting a habit that you can stick with, consider these tips.
Use a trigger
All habits—negative or positive—come from a trigger. A trigger automatically initiates a behavior and leads you to do something else. Using cues such as time of day, place and circumstance with your trigger can increase the likelihood that your habit will stick.
Use the trigger process to remind yourself when developing a new habit. A good reminder encodes your new behavior in something that you already do. For example, “Before breakfast and after I shower, I will meditate for 5 minutes every day.” By incorporating your new habit into behaviors you already practice, it can be easier to remember and participate in.
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Start habits small
Lasting change is a product of daily habits, not once-in-a-lifetime transformations. It is important to start habits small so they are easier to manage and can grow through time. First, decide what you want your new habit to be. Then ask, “How can I make this behavior so easy to do that I can’t say no?”
If you want six-pack abs, it is not going to happen in a week. Start by committing to a 10-minute ab workout every day, then increase gradually. Stick to a sustainable pace and be patient; big changes take time.
Keep a larger goal in mind
Keep immediate goals small, but remember to plan for the future. Decide on your ultimate larger goal, then develop a plan with smaller steps to get there. Make bigger goals more attainable by doing a minimal amount of work each day.
By establishing a larger goal, you have something set in mind while you work every day on small steps. For example, if your goal is to lose 50 pounds, you could start by jogging 10 minutes every day, then 30 minutes, then an hour every day.
Reward yourself
It is important to stay positive while creating new habits, and one way to do this is by rewarding yourself for even small victories. If you complete an action and have a positive reward at the end of it, you are more likely to do that same action again and form a routine. Repeat this routine enough, and it can become a habit.
Reward yourself each time you practice your habit. This can be something as simple as telling yourself “Good job!”, “Victory!” or “That was a hard workout, and I did awesome.”
Get back on track quickly
Nobody is perfect, and you will not be perfect when you are developing a habit. It is acceptable to make mistakes, but it is important to get back on track quickly when you do. Abandon the all-or-nothing mentality and instead plan for failure. Missing a habit once or twice is acceptable, but try not to miss it repeatedly, and return to the behavior as soon as possible.
Focus on building the identity of someone who does not miss a habit twice. If you worry about the “Ah, screw it” mentality, come up with a Plan B to get yourself back in the zone. Examine the habit and where it breaks down, then incorporate an if-then scenario. For example, “If I forget to meditate in the morning, then I will meditate for 5 minutes when I get home from work.”
On average, a new habit can take about 30 days to develop, so try not to be discouraged if you struggle at first. Stay positive and focused on the goal, and your new habit can become easier to maintain.
