How to Start and Manage Good Habits
February 21, 2022
We are all creatures of habit. Habits contribute to our physical and mental health, and our quality of life. Good habits can be beneficial to our wellbeing, whereas bad habits can adversely impact overall wellness.
Recognizing a good habit is easy. For example, we know that eating a healthy diet, exercising, and getting more sleep will benefit our general wellbeing. What might be more challenging for some of us is how to start and maintain a healthy habit.
Understanding that there is a science behind habits is helpful in creating one. Every habit – good or bad – has stages. It begins with a cue, which will trigger your mind to initiate a particular behavior. The next step is craving, which are your motivations for sticking to the habit. Next is a response stage, where you perform the habit and finally the reward, which is the habit’s goal.
The first step in creating a habit is to get started!
It’s important to recognize that it takes time and consistency to establish a habit. There are a few helpful tips that might make it easier.
- Start small: If your goal is to start daily exercise, don’t try to run a 10k on the first day. Start with lacing up the sneakers and taking a short walk. Do that for a few days first. It’s about being consistent and creating the habit of putting on sneakers and taking a daily walk. Then build on it.
- Be intentional: Create a plan. Research if you need to. Determine what you want to do, how to do it and how long it will take.
- Make the habit attainable: Create an environment in which you can easily work on building the new habit. Get a good pair of sneakers. Place them in the same location.
- Track your progress: If it is exercise, perhaps invest in a fitness tracker or pedometer. A diary works too. There are several great digital phone apps that help with tracking activity.
- Find your people: Whether its someone who can help keep you honest and on track, or people with the same ambition. Having a partner to hold you accountable and is supportive is a great aid.
The key in creating a good habit is to do it consistently and often enough to transition it into an automatic behavior, so that it becomes second nature. Like brushing your teeth!
Maintaining that healthy habit is very possible
- Choose wisely. Meaning, select a habit that fits into your lifestyle. Keep in mind things like your strengths, your schedule and complexity of the new habit.
- Build the new habit into your schedule. It’s easier to stick to a new habit when it is scheduled into your day. If you don’t plan it, you may find an excuse not to do it.
- Find a buddy. Maybe it is a friend, co-worker or personal coach.
- Use goals and rewards. The rewards you give yourself help motivate you and provides incentive. Something small and enjoyable.
- Check in with yourself. Pay attention to how you feel as you progress through your habit journey. Are you feeling better?
Give yourself permission to be imperfect. It may take several attempts, but that’s okay. Keep trying until it sticks. Give yourself three to four weeks to create the habit. If you can make it a month, there’s a good chance you’ll be successful!