How to Create New Habits That Stick
Creating a new habit isn't easy but it is possible if we take a different approach to things.
When we make a decision to change or form a new habit, we're usually full of good intentions but most of the time we're actually setting ourselves up to fail by not only making the habit too hard but also by not supporting this new habit in a way that will allow it to stick.
Deciding we're going to adopt a new habit like going to the gym twice a week, going for a walk after dinner, meditating every day, eating healthily every day, reading a book a week, journaling every day, learning Spanish every day, going to bed at 10 pm every night, without the right approach will lead to procrastination and a feeling of disappointment.
James Clear, Author of Atomic Habit gives us some great advice to follow if we want to get a new habit to stick.
Here are just a few things to consider:
Understand why you want to adopt this new habit. What's the impact of not doing it? How would things improve for you?
Make it smaller and easy - E.g start by reading 1 page of a book a day, writing 1 sentence in your new journal every day, eating one superfood item a day, and doing 1 push-up a day. This forms a habit of doing something regularly which you can then build on later by extending the quantity. As James Clear says 'Start with repetition, not perfection.
Use a habit tracker - Your brain will release the reward hormone dopamine every time you fill in or tick your tracker giving you the drive to carry on.
Prepare for challenges - E.g if your new habit is to go to the gym 3 times a week, think about what you would do if the weather is bad. Visualise yourself wrapping up warm and still going if it's cold or raining or perhaps pre-select a workout video to use on YouTube if you have to stay in.
Don’t get lost in planning and theorising - In order to actually create a new habit, you have to take action steps.
Adapt your environment to support the new habit - Eg Place the book on your pillow each morning ready to read, get your gym clothes ready the night before, fill your cupboards with healthier foods, stick your affirmations on your mirror, create a meditation space with things you adore.
Attach it to an already existing habit - Doing a new habit just before or just after an existing one is a good way to make it stick ie Meditate and then read 1 page of a book. Brush your teeth then do your affirmations in the mirror.
Never miss twice - If you miss a day, get back on track before you lose momentum and prevent it from becoming an automatic habit of behaviour.
Speak it - Saying things like 'I always do x' or 'It’s easy for me to x' allows it to become part of your identity.
Get an accountability partner - We nearly always take action when we think someone is watching us due to our fear of judgement and not wanting to let others down. If left to our own devices, procrastination can easily creep in.
If you've tried it or are doing it, let me know how you're finding it! 💖✨
Namasté
Gwen x
