The formation of habits is a result of the brain’s neural network. When we do something over and over again, our brain starts to treat it as a routine and automatically performs the action. In this article, we'll share how to set easier habits and how to keep them.
Habits are hard to break because they are ingrained into our brains. We form habits by repeating a certain action over and over again. This repetition causes the brain to associate that action with a reward, so it starts to crave the reward whenever we do the action.
The best way to form a new habit is to take it one day at a time. It’s important to be realistic and not set yourself up for failure. It’s also important to choose the right habits for you. Some people are better off with habits that are more active, while others might be better off with habits that are more passive.
The first step in forming a new habit is figuring out what your goal is. You should write down your goal, and then break it into smaller goals that you can achieve every day.
Once you’ve decided what the smaller goal is, or the first step you are taking towards that bigger goal, the next step is to turn it into a habit. There are 3 simple steps to create a new habit.
Step 1: Choose your habit, which you just did. We like to write it down as they say a goal written down is more likely to be achieved, and that increases even more when you share your habit with others.
Step 2: Choose your trigger. Did you know that if you tie your habit to something else you do it’s easier to create a habit? So if you want to work out 5x a week, you could make your trigger that go to the gym at the end of your work day. It’s easier for your brain to connect the habit to something you already do.
If mornings are a better time for you to work out, it could be that when your alarm goes off you get up and go to the gym. In that case, the alarm is your trigger.
Step 3: Commit to your new habit for the next 30 days. This is key, you need to consistently do this thing in order to create a habit.
Ways to Find Motivation or Just Get Started
If you're like most people, you find yourself struggling with motivation to exercise or get started. It's a common problem that can make it hard to stay on track when it comes to your health goals. Here are four ways to find motivation.
1) Find a workout partner or accountability partner (if your goal isn’t tied to working out):
Find someone who shares your fitness goals and is willing to work out with you so that you'll have someone there to encourage and motivate you during your workouts! For an accountability partner, find someone who has the same heathy habit goal and will do it with you so that when you get tempted you can reach out to them and they can help you hold your ground. Changing habits can be hard, so it’s good to have someone who can help you on your journey.
2) Set realistic goals:
It's tempting to set lofty goals, but don't forget that it's important for goals to be realistic and attainable. In order for your goal not to feel overwhelming, set smaller, more achievable goals that will lead to bigger ones over time.
For example, if your goal is to work out every day, but one day you struggle to make it to the gym, don’t stress out and give up. Put on your shoes and go for a walk around the block. The important thing is to move your body and create that habit of taking time for yourself. Not every workout has to be the same!
3) Reward yourself!
This is a big one. Celebrate your successes along the way. Did you just work out for the 5th time in a row? Celebrate that! How you celebrate is entirely up to you. You can give yourself a high five, go out for a coffee with a friend, or make your favourite dinner. The important thing is that you acknowledge your progress.
In summary, we’ve seen time and time again how using these approaches can make it much easier to create healthy long-lasting habits. And if you have a healthy habit, please share it below and feel free to share your successes along the way so we can cheer you on!
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