If creating a new habit seemed as simple as gutting it, setting your sights on something and sticking to it, then of course, you would go right ahead. Anyone who’s ever tried to be a little bit more healthy, to quit a habit that isn’t good for them, to get into a routine that will be productive for them knows that it’s not so easy. Attempting to understand our habits reveals interesting science about how we do the things we do, and how understanding hobile can lead us to make different choices to form a habit with staying power.
Understanding the Basics of Habit Formation
Habits are a deeply entrenched set of behaviors that we do almost on auto pilot. Those things are formed by the repetition, by the reinforcement, so that the brain doesn’t have to take energy every single time we do the same thing. But exactly how does this work?
The Habit Loop: Cue, Routine, Reward
At the heart of every habit is what researchers call the “habit loop,” a three-step process:
- Cue: It’s a trigger that starts the behavior! It could be a time of day, or a mood, or something going on in your external environment.
- Routine: Physical and mental extremism that is any action or behavior itself; mental, emotional.
- Reward: What benefits you get from completing the behavior in order to reinforce the loop.
For example, if you want to start exercising in the morning. It’s setting out workout clothes the night before is your cue, your routine is a 20 minute workout, and your reward is the endorphin rush or sense of accomplishment you get after you do it.
Why Habits Are Hard to Change
Because of such brain’s preference for efficiency, habits, good or bad, are really really sticky! Once we develop a habit, that habit becomes ‘hardwired’ into something in the brain called the ‘basal ganglia,’ which is associated with automatic behaviors. So, that’s why breaking a habit can often feel like swimming upstream, because you’re swimming against deeply rooted neural pathways.
Strategies for Building Healthy Habits
The good news? There are practical, actionable strategies from science for how you can use science to form new habits and stick with them.
Start Small and Be Consistent
The most common mistake most people make is trying to change too much at once. Instead, just focus on little changes, the smallest possible changes that work for you and that you can sustain. For instance:
- Rather than promising yourself an hour long workout every day, start with 5 – 10 minutes.
Throughout the day, replace one soda a day with water, rather than cutting out all sugary drinks at one time.
Starting small will build confidence and consistency which are essentials to long term success.
Pair New Habits with Existing Routines
This is also known as, well, habit stacking, where you anchor a new habit on top of an existing habit. For example:
You might meditate for two minutes after brushing your teeth.
Next time you have a coffee break, sneak away to brew your coffee – write down three things you are grateful for while you wait.
You connect new habits with familiar cues, sending the new behavior down easier to travel neural pathways.
Make It Easy
Getting people to introduce new habits simply means reducing the friction involved with that. Your bedside table is probably a good place to keep a book if you’d like to read more. If you want to eat healthier, have some snacks prepared and don’t make it any less easy than reaching for the chips. The more easily we can perform a habit, the more likely we are do it.
Focus on Identity, Not Just Outcomes
Instead of obsessing over results, consider that type of person you’d like to become. For example:
- This implies saying something like, ‘Instead of telling yourself that ‘I want to lose 10 pounds,’ you say ‘I’m that kind of person who makes good food choices.’”
Instead of, “I want to write a book,” just say, “I’m a writer.”
This small shift links your habits to your self image and therefore makes your habits more meaningful and, importantly high probability of them lasting.
Overcoming Common Challenges
In the best situations, building new habits isn’t always smooth sailing despite the best of intentions. Here’s how to tackle common obstacles:
Dealing with Lack of Motivation
Motivation is fleeting. Don’t work from willpower, set up systems and routines that make your desired behaviors automatic. Set reminders for yourself, set as many clear plans as possible, and get rid of as many decision points as you can.
Handling Setbacks
Perfection isn’t the goal. It happens to everyone—how you take it is what matters. Stop looking at setbacks as failures, treat them as opportunities to learn. Ask yourself:
- What triggered the slip-up?
Now, how do I prevent a similar situation entering my life again?
Keeping Things Interesting
Boredom can overcome you if you are repeating a habit over and over again. To keep things fresh:
Always change your workout routine.
Experiment with healthy recipes and try some out.
- Experiment different journaling prompts, and formats.
The Role of Environment in Habit Formation
Surroundings are a massive role shaper of your behavior. A small tweak to your environment can do wonders to your habit.
Design Your Space for Success
- Remove temptations: If you really want to lose the junk food, get rid of it.
- Add positive cues: Have a cup of water on your desk, to remind you to stay hydrated.
Surround Yourself with Supportive People
You are more influenced by the people around you than you think. Hang out with people who are on the same page as you and motivate you to make changes towards the good. On the flip side, limit exposure to the people or experience that bring out bad habits.
Measuring Progress and Staying Accountable
In tracking your progress, not only do you have something to aim for that inspires you, but you can also see what is and isn’t a winner.
Use a Habit Tracker
It can be as simple as checking off days of the week on a calendar, or logging what you’re doing on an app. It’s also motivating to see a streak of success.
Find an Accountability Partner
Let a friend, family member or coach in on your goals and keep you on track. If you have regular check ins it can encourage you, keep you accountable.
The Long-Term Benefits of Healthy Habits
Healthy habits don’t just reward you right away, they create a happier, more fulfilling life. When you can make these changes consistently over time, they will progressively add up to large improvements in your physical health, mental wellbeing, and overall quality of life.
The Power of Compound Growth
Habits work the same way – good or bad – as money grows over time through the magical power of compound interest. For example:
- Regular exercise may result in healthier sleep, which in turn means productivity is increased and so it goes on.
Meditating for just a few minutes a day can help decrease levels of stress in order to strengthen relationships and improve overall happiness.
Building Resilience
Healthy habits also give you tools to deal with life’s challenges. Positive routines provide stability and strength — whether helping you cope with stress, managing emotions, or sticking with something you need to get done.
Conclusion
The art and science of building long lasting, healthy routines. If you understand how habits work and how to use evidence based strategies, you can make lasting changes. But remember, progress are always preferred over perfection. Always start small, stay consistent, and celebrate every step ahead—because every step takes you one step closer to being the person you want to be.
LekFex 