Creating a new, consistent habit can seem overwhelming. Even if the habit is good for us, building something new into our usual routine can be challenging.
- Set clear goals
When forming new habits, it’s important to be specific with your goal setting. A vague goal such as “exercise more” will be difficult to measure. Instead, try phrasing your goal pointedly, for example “do 15 minutes of exercise three times a week.” This way, it will be easier to see if you are effectively working towards your goal.
- Start with small changes
It’s perfectly okay to start with very small changes! If you would like to read more, it’s okay to start with just a page or two. As you get used to the habit as part of your routine, you can then build upon and increase what you are doing towards that habit.
- Time with another task
If there’s something else you already do regularly, try to time your new habit with that. For example, after your shower, you read a book. Or when you arrive at work, you check your emails. Tying it to something that is already a consistent part of your routine can help prompt your memory to work on your new habit.
- Update your environment and use reminders
Making physical changes to your environment can help when forming habits. Place your book on your chest of drawers so you see it when getting fresh clothes for your shower. Put a sticky note on your work desk to check emails. If you’re trying to eat more healthily, it may help not to have any unhealthy snacks in the house.
- Tell someone for accountability
Simply telling someone you are going to do something can be a powerful motivator to stay on track. Tell your friends your new habit. Ask someone to check in on you to see that you’re keeping up with it. Join a local community or online group dedicated to your habit to find likeminded people aiming for a similar goal. Don’t be afraid to ask for help in getting back on track if you are struggling with getting your new habit to stick.
- Identify obstacles
If you’re struggling to make a new habit stick, it can be helpful to sit back and reflect on why you’re struggling. Once you are able to identify what the obstacles are, you can make a plan to overcome them. Is the problem that you’re not remembering? You could look at setting some more reminders. Is the problem that you’re too tired to exercise late after work? You could look at changing this into part of your morning routine.
- Something is better than nothing
Even if you’re starting very small with a new habit, remember that any progress on that habit is better than no progress. Doing 5 minutes of that task is still valid progress, because some days are more difficult to stick to your habits than others!
- Be kind to yourself
It can be difficult to feel successful as there are days where things won’t go to plan! At these times it’s important to remember that you’re trying your best and that overall you are making progress. It can help to be gentle with yourself. Try phrasing things in an honest, realistic way, such as “I am tired and deserve a break, but my body also deserves the nutritious meal I am about to prepare.”
- Celebrate your successes
Don’t forget to be your own cheerleader! If you’re having success, don’t be afraid to celebrate it. Tell your friend or accountability buddy. Treat yourself to a nice coffee before work. Just make sure that how choose to celebrate your success isn’t counterproductive to it (for example, if you’re trying to replace morning caffeine intake with water, find another way to celebrate!)
- Start with one habit at a time
You may have a lot of things you want to start doing consistently, and that’s okay! However when trying to implement new habits, it’s best to build one habit at a time. Once you’ve built that habit into part of your routine and have mastered it, that’s a good time to look at adding a new habit! Trying to build many new habits at the same time can be overwhelming and lead to unsuccessful attempts to keep habits consistent. Remember that there’s no rush and that you’re doing your best.
A lot of people find it hard to form habits and keep them for the long term. By following the advice given above, you can improve your chances of success with your new habits! It is a process, not an overnight occurrence. Approach your new habit with patience and confidence!