Do you want to build healthier habits for yourself, such as eating a healthier diet, exercising more and living an overall healthier life? Forming new habits or having a different mindset can be a challenge, and it can be frustrating to wait for these changes to take effect while they become a routine. How long does it take to form a new, healthy habit?
A published study in the European Journal of Social Psychology by Phillipa Lally and colleagues from University College London found that “…Comparing increases in automaticity score over 2 days when the behavior was either performed on both days or there was a missed opportunity in between shows that a missed opportunity did not materially affect the habit formation process. This is encouraging for researchers designing health interventions which aim to establish healthy habits. It suggests that although repetition of a behavior is required in order to form a habit, some missed opportunities will not derail the process…”
Basically, if you are someone who is trying to build a healthy routine or habit, missing a day isn’t going to throw you off track, in fact you can pick right back up the next day and still develop healthy habits. However, consistency is key. Be kinder to yourself and make a promise that you will never miss twice! Avoid extremes and remember that every small effort is a step in the right direction. Missing one opportunity will not significantly impact the habit formation process, but people who are regularly inconsistent in performing a behavior will not succeed. I think this is particularly helpful to know because many people give up, they may struggle with an all or nothing personality and feel because they missed one opportunity they have completely failed and give up. This is not the way to go about it. I have read a few articles and tried my best to pick out a few of the best ways to build healthy habits.
1. Create a Better Relationship with Yourself
The goal is to develop a healthier relationship with yourself first. Learn to appreciate the small efforts you make toward a larger goal. It can be so easy to give up when we start feeling negative about ourselves; however, the more we start to care about ourselves, the better decisions we will make in regards to our health. We will also follow through and become more accountable to ourselves.
2. Find the Joy
Build your life around things that you love to do, interests that are uplifting and fun. When you enjoy the process, it will stop requiring so much effort. Once you find the joy in living a healthier life, that is when your habits will become a lifestyle.
3. Keep Good Company
Enlist friends and family who will motivate you and share the same desire to build healthy habits. This will increase your chances of success, and it will also strengthen your relationships as you grow together on this new journey.
4. Make a List
Write a list of what is holding you back and examine the reasons to determine if they are due to a false belief system or because they are truly barriers. Analyzing the reasons, whether it be a lack of time, lack of motivation – expressing those feelings in writing can help build a powerful mental adjustment. It can help you find ways to overcome challenges and make adjustments along the way.
5. Be Consistent
REPETITION will build healthy habits. Habits will develop a healthy lifestyle. It is important to set a schedule for yourself and stick to it. Build small, sustainable challenges. Occasionally, as I mentioned earlier things may not always work out perfectly but get back on track quickly if you mess up. Also, build a learning mindset and take responsibility for your health through research and building knowledge to become your own health advocate. You are worth it!
6. Reward Yourself
Nothing cements a commitment more than giving yourself a reward for your efforts. As you begin to make progress and develop healthier habits, even if it’s minor – reward yourself!
