Breaking habits and forming new ones can feel like an uphill battle. It’s tempting to think you can flip a switch and suddenly become a new, improved version of yourself.
But let’s be real. Changing behaviours takes time, more than you probably think.
Forming new habits isn’t just about willpower – it’s about strategy, consistency, and patience.
But don’t worry, I’ve got you covered. Here are 8 tips to help you embed those new habits in a way that’s effective and sustainable. Let’s get started.
1) Start small
When it comes to forming new habits, many people tend to bite off more than they can chew. They make ambitious plans and set lofty goals, only to end up feeling overwhelmed and discouraged.
Here’s the good news: you don’t have to overhaul your life overnight.
In fact, it’s far more effective to start small. If you want to start exercising, for example, don’t pledge to hit the gym for two hours every day. Instead, make a plan to do a short workout three times a week. If your goal is to eat healthier, start by adding one serving of vegetables to your plate each day.
The key here is consistency. When you start small and gradually build up, you’re far more likely to stick with your new habit in the long run. It may take longer than you’d like, but remember: slow and steady wins the race.
Don’t set yourself up for failure by expecting too much too soon. Start small, stay consistent, and give yourself the time you need to truly embed that new habit into your daily routine.
2) Make it a part of your routine
When I wanted to start practicing yoga daily, I made the mistake of not integrating it into my existing routine. I thought that I would just find the time “somewhere” in the day. Well, you can guess how that worked out.
I learned that to make a habit stick, it’s crucial to make it a part of your existing routine. It’s easier to remember and harder to put off. For me, linking my yoga practice to my morning routine worked wonders.
Now, as soon as I finish my morning coffee, I roll out my yoga mat. It’s become as automatic as brushing my teeth. By linking the new habit to an existing one, it became much less of a struggle and more of a natural part of my day.
So, find a part of your routine where your new habit can fit in naturally. It will feel less like a chore and more like just another part of your day.
3) Reward yourself
When you’re working to build a new habit, it’s important to give yourself something to look forward to. Why? Because our brains love rewards.
Research has shown that the release of dopamine – the feel-good neurotransmitter – not only makes us feel pleasure but also plays a pivotal role in habit formation. Dopamine is released when we do something enjoyable, and it also encourages us to repeat the behaviors that led to that pleasure.
So, when you’re forming a new habit, be sure to reward yourself when you stick to it. The reward doesn’t have to be big or expensive – it could be as simple as a few minutes of relaxation, your favorite snack, or an episode of a TV show you love.
Remember, the goal is to make the process of forming a new habit enjoyable. When you associate your new habit with something positive, you’re more likely to stick with it in the long run.
4) Be patient with yourself
We live in a culture that values instant gratification. But when it comes to forming new habits, quick fixes rarely work.
The truth is, change takes time. Studies suggest that it can take anywhere from 18 to 254 days for a person to form a new habit. That’s a big range, I know, but it highlights an important point: everyone’s journey is different.
So, if you’re struggling to embed a new habit, remember to be patient with yourself. Don’t beat yourself up if progress seems slow or if you have a slip-up. Instead, celebrate your small victories and keep going. Success in habit formation is less about perfection and more about persistence.
Remember, the goal isn’t to become perfect overnight. It’s about making small, consistent changes that will benefit you in the long run.
5) Believe in your ability to change
Change can be daunting. The thought of abandoning old ways and embracing the new can sometimes feel like an insurmountable challenge. But here’s something I truly believe: you are capable of more than you know.
Believing in your ability to change is crucial when forming new habits. It’s about trusting yourself, having faith in your resilience and understanding that you have the power to shape your life in the way you want.
It’s okay to feel uncertain or even scared. But don’t let those feelings deter you. Instead, use them as a catalyst for growth.
You are not destined to remain stuck in old patterns. You have the ability to learn, grow, and develop new habits that can bring you closer to your goals.
So, as you embark on this journey of habit formation, remember to believe in yourself. Because you, my friend, are capable of amazing things.
6) Find your ‘why’
A few years ago, I decided to quit sugar. It was tough. I had a sweet tooth and the idea of giving up my favorite desserts felt like a punishment. But then, I realized I was looking at it all wrong.
I wasn’t giving up sugar because I wanted to deprive myself of something I loved. I was doing it because I wanted to take care of my health. My ‘why’ was my health and well-being, and when I kept that in mind, the decision became a lot easier.
When you’re forming new habits, understanding your ‘why’ can be a game-changer. It’s not about making changes because you ‘should’, but because you want to.
Your ‘why’ is your personal reason for wanting the change – it could be your health, personal growth, or the desire to set a good example for your kids. When the going gets tough, this ‘why’ can serve as a reminder and motivation to keep going.
So, take some time to discover your ‘why’. It could be the key to making your new habit stick.
7) Eliminate barriers
When you’re trying to form a new habit, the last thing you need is unnecessary obstacles standing in your way.
Consider this: If you’re trying to make a habit of going for a run every morning, but your running shoes are tucked away in the back of your closet, that’s a barrier you’ve created for yourself. On the other hand, if you keep your running shoes by the door, you’ve eliminated that barrier and made it easier to stick to your routine.
Look for ways to make your new habit as easy as possible. Streamline your process, prepare in advance, and remove any obstacles that might deter you from sticking to your plan.
Sometimes, the simplest changes can make the biggest difference when it comes to habit formation. So, don’t overlook the power of eliminating barriers.
8) Consistency is key
If there’s one thing I want you to take away from this, it’s this: consistency is the secret sauce to forming new habits. It’s not about making a huge change once, but about making small changes consistently over time.
Whether you’re trying to develop a habit of daily exercise, healthier eating, or regular meditation, the magic happens when you show up for yourself every day.
It might not be glamorous or exciting, but it works. So, remember, when it comes to forming new habits, consistency truly is key.
Final thought: Embrace the journey
There’s a profound wisdom in understanding that forming new habits is more than just ticking off a to-do list or achieving a milestone. It’s about the journey of self-improvement and personal growth.
As Aristotle wisely said, “We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Remember, every small step you take each day in forming your new habit is a victory. It’s not about being perfect or reaching your goal overnight. Instead, it’s about the incremental progress you make each day and the person you become in the process.
So, as you embark on this journey of forming new habits, remember to be patient with yourself, embrace the process and celebrate every little victory along the way.
After all, it’s in these seemingly small daily actions that the grandest transformations are born.
