How to build habits that stick
I used to be terrible at keeping habits. I'd start with a burst of energy, like promising myself I'd go to the gym every day, or learn a new language. But within a week, maybe two, the motivation would fizzle out and I'd be back to square one. Then I learned a few tricks that really changed things. First, I realized I was trying to do too much, too fast.
I'd go from zero gym visits to seven days a week. That's a recipe for burnout. So I started small. Instead of going to the gym every day, I committed to just going twice a week for thirty minutes. That felt much more manageable. And guess what? I actually stuck with it. The key is to make the habit as easy as possible to start.
If you want to read more, don't aim for an hour a day. Aim for just five minutes. You can always read more, but the goal is to get started. This reduces the resistance you feel towards the new habit. Next, I found a way to link my new habit to an existing one. It's called habit stacking. For example, I already made coffee every morning. So, I decided that right after making coffee, I would spend ten minutes meditating.
Making coffee became the trigger for meditation. Find an existing habit and attach your new one to it. Another thing that helped was tracking my progress. I used a simple calendar and marked an "X" on each day I completed my habit. Seeing those X's accumulate gave me a sense of accomplishment and kept me motivated. It's a visual reminder of your dedication. Also, don't beat yourself up if you miss a day.
It happens. The important thing is to get back on track as soon as possible. Missing one day is a slip, missing two or three starts a pattern of failure. Just acknowledge it, forgive yourself, and get back to it the next day. Surround yourself with people who support your goals. If you're trying to eat healthier, avoid spending too much time with people who are constantly ordering junk food.
Find a community of people who are also trying to improve themselves. Their encouragement can be invaluable. Make it enjoyable. If you dread doing the habit, you're less likely to stick with it. Find a way to make it fun, or at least less boring. Listen to music while you exercise, or read a book you actually enjoy. Finally, be patient.
It takes time to build a habit. Don't expect to see results overnight. It's often said that it takes around 66 days to form a habit, but it really varies from person to person and habit to habit. Just keep showing up, even when you don't feel like it, and eventually, it will become automatic. Over time you will see great improvements.
Now, I go to the gym regularly, read more, and meditate daily. It wasn't easy, but these strategies really helped me build habits that stick.
Name: John I found that rewarding myself after completing a habit helped me stay motivated. I would treat myself to something small after each workout, like a healthy smoothie or a new book.
Name: Sarah I agree that starting small is crucial.
I tried to learn Spanish all at once, but it was overwhelming. I started with just five minutes of Duolingo a day, and now I'm actually making progress!
Name: Michael I use an app to track my habits. It's really helpful to see my progress visually and to get reminders to stay on track. There are lots of great habit tracking apps out there.
Name: Emily I think it's important to identify your "why." Why do you want to build this habit?
If you have a strong reason, it will be easier to stay motivated when things get tough.
Name: David I try to make my habits as convenient as possible. If I want to exercise more, I put my workout clothes out the night before. If I want to eat healthier, I meal prep on the weekends.