How to Build Healthy Habits
If you see a random person on the street during their morning run, you might think “Gee, I wish I was that motivated!”
But on the contrary, motivation might be getting more credit than it deserves.
The Talent Bureau phrased it perfectly:
“Motivation is a fickle creature; incredibly hard to tame and, once captured, hard to keep.”
Now Habit, habit is reliable. Humans are habitual creatures.
However, instead of this characteristic making it easier for us to create new habits, it actually means the current habits we have are harder to break! Which is why creating healthy habits can be hard if they differ from our current routine.
But when you’re struggling and it’s feeling like an uphill battle, remember this:
Once the habit is set it’s all downhill from there!
So, to help, we’re providing you some directions towards an easier habit building hill.
Be specific
Ask yourself, what exactly is the healthy habit you want to create.
If you know what you’re aiming for it’s easier to get there.
For example, rather than thinking you want to “exercise more,” decide exactly what you want, “exercise at least 20 minutes every day.”
Set clear goals
Although motivation is unreliable, it still plays a role in getting habits started.
Know why you want to change your habits. Usually there is an associated goal. Write it down and be as detailed as possible.
When would you like to achieve this goal? How will you know you've reached the goal? Why is it important to you? What are the benefits of achieving this goal? What are the side effects if you don’t?
Make it easy, but not too easy
Make it so easy that it’s impossible not to start. For example, if you want to get into meditation, start with 1 minute per day. Now that wasn’t so hard was it? Next time try 2 minutes!
Setting achievable goals can help to alleviate that overwhelming feeling when the task just looks too big.
Once the small goals are achieved, your confidence increases which motivates you to keep going. Plus, the smaller steps should be leading towards the ultimate goal, so with this smaller chunk taken out, the end goal becomes closer!
Just don’t make the changes too easy, otherwise you might get that sense of achievement which may take meaning away from the goal.
Small steps
Habits take time and energy to build and by trying to do too much you spread yourself too thin.
Prioritise building the habits that are either the easiest or most important to you.
Schedule it
Setting a regular time supports the new behaviour as it starts to become a part of your daily rhythm.
You may also start to associate the event with environmental cues. For example, you could meditate after lunch. In this scenario, finishing lunch would be a trigger to meditate.
Add Prompts
Add reminders to encourage your compliance to your habit. Always having your workout clothes accessible, such as at the office or in the car is one way to do this for your exercise habit.
Have fun
It goes without saying, we do things we enjoy. So, if you’re having fun, you’re more likely to keep doing it.
If you want to exercise more, pick an exercise that you like.
If you don’t like exercise firstly, stop telling yourself that, you believe what you say!
Secondly, try to make it more pleasurable. If you’re walking, you can appreciate the time to yourself, listen to your favourite tunes, bring a buddy or call a friend!
You can also try to direct your focus to the reason why you want to be getting into this habit and how you will feel once this has become a part of your usual routine.
Commit
Research has shown that making a commitment to your new behaviour can be effective in keeping you true to it.
Any commitment is useful however making it public, for example sharing it with your friends and family on social media or through conversation, is the most powerful.
Befriend Yourself
Get to know yourself.
What are your personal values? Can you align your desired habits with your values?
For example, if you value family above all else perhaps you could think about how this habit will affect them – could it improve relationships? Would they benefit from a role model?
What motivates you? Will you feel good if you just get the job done, and enjoy doing it. Or do you need some incentives to kickstart this change? Will seeing ✔ on your calendar help you keep going, or do you need a reward at the end of the week?
What stresses you? Be aware of these as they might trigger you backwards.
Another reason to befriend yourself is that we are often a lot nicer to our friends than we are to ourselves!
Learn to forgive and support yourself positively if you make a mistake, instead of punishing yourself which is often exactly the opposite we are trying to change.
Personality and particular tendencies can also act as strengths or weaknesses. One new one we’ve come across is your Expectation Tendency. This can be useful to know as we don’t all respond the same way. Having an accountability could be great for one person, but adverse for another.
Get Feedback
Feedback acts as reinforcement. Actively seek feedback. This can be from others, yourself, or apps. Be aware of how well you’re keeping to the habit and notice the effects of the habit change (weight loss, more energy, better skin, improved focus, better sleep).
Normalise it
As social creatures, lifestyles are easier to maintain if we have social support and especially if those around us have similar lifestyles. If you don’t have friends with the healthy habits you want you can either invite them or join clubs, meet ups or groups.
Replace it
If you’re trying to break a habit, it’s easier to replace it. For example, if you want to drink less alcohol, but if alcohol is your crutch when it comes to stress, you need to find something else to manage your stress, rather than going cold turkey! We have some stress management tips here.
And lastly,
Make a plan
Make a plan addressing the above points.
Having a plan not only provides direction and pre-empts steps backwards, it also helps to avoid decision fatigue. Just follow the plan, don’t become overwhelmed and waste energy on unnecessary decisions!
