We all know that habits are the most difficult things to form, yet they are the ones that form who we are. It, however, doesn’t need to be as difficult. The reason we find it hard or almost impossible sometimes is because we try to change too much in a short time.
When climbing a mountain you start with one step, then the next. You also don’t sprint, you take your time knowing each step requires you to absorb it in, and catch your breath as you go. Other times is because we don’t hold onto that change for long enough and it gets washed away as quickly as it started.
According to the European Journal of Social Psychology, habits require from 18 to 254 days to form, with a median of 66 days. This sounds like a vast range, but it varies with the type of habit you’re trying to change and how deeply engrained your old habit was.
Habits like hydration, journaling, and reading before bed can take a shorter time to develop than habits like stopping smoking, regular exercise, healthy eating, procrastination, and negative thought patterns.
To create a new habit, one should aim at making small incremental changes instead of drastic ones. Here are some guidelines to use to establish a new habit.
1. Set Clear Goals:
Define the specific habit or routine you want to establish. Clearly outline your objectives and the benefits you expect.
2. Start Small:
Begin with a manageable task or a small time commitment – instead of 1 hour of exercise, start with 10 minutes. Gradually increase the complexity or duration as the habit becomes more ingrained.
3. Choose the Right Timing:
Pick a specific time of day when you are most likely to succeed. If you’re not a morning person, trying to force a morning routine will be much harder. Try a time of day that’ll be easier for you. Align the habit with an existing routine or anchor it to a specific event.
4. Create a Trigger:
Associate your habit with a trigger or cue, making it easier to remember. It can be that when the alarm goes off, you first take two glasses of water, place them somewhere in your room, before doing anything. Or link the new behavior to an existing habit or routine. E.g after eating a meal, take a 15-minute walk.
5. Be Consistent:
Stick to your routine every day, even on weekends. Consistency is key to forming a habit.
6. Track Your Progress:
Use a journal, app, or some other tracking method to monitor your progress. Celebrate small victories to stay motivated.
Course recommendation: Building Habits that stick
7. Build Accountability:
Share your goals with a friend, family member, or colleague. Having someone to hold you accountable can boost your commitment.
8. Remove Obstacles:
Identify and eliminate obstacles that may hinder your routine. Perhaps you’re addicted to looking at your phone after waking up. Switch off the internet and WiFi in the house when you go to sleep. That way, the temptation is less. Make the process as seamless as possible.
9. Be Patient and Persistent:
Understand that forming a habit takes time. Don’t get discouraged by setbacks; stay persistent and focused on your goal.
10. Reward Yourself:
Establish a reward system for reaching milestones. Positive reinforcement can reinforce the habit. Make sure the reward does not retrogress progress made.
11. Adapt and Adjust:
Be flexible and willing to adjust your routine if necessary. Life changes, and so should your habits to accommodate new circumstances.
12. Incorporate Enjoyment:
Make your routine enjoyable and something to look forward to. If you find pleasure in the activity, it's more likely to become a lasting habit.
Remember, building habits is a gradual process, and it's essential to be patient and persistent. Adjustments may be needed along the way, so stay flexible and committed to your goals.