MORE IDEAS FROM THE ARTICLE
As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.
You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.
There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut).
Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).
First, stop relying on willpower and motivation. Both are finite and fickle resources that will abandon you when you need them most.
Use systems and outside forces to make the routine even easier to build.
Create rewards that reward you back! DON’T reward your routine (running!) with an unhealthy reward (cake!). That’s “one step forward, two steps back.”
DO reward your routine (running for 5 minutes every day for 30 days straight) with a reward that makes you want to keep running (a snazzy new pair of running shoes).
Do less. Do way less. Keep your goals SMALL and simple. Only build one habit at a time.Want to start exercising more? For that first week, ONLY go for a walk for just 5 minutes every morning. Literally 5 minutes.
Want to start cooking your own healthy meals? Just aim for one meal per day or one meal per week. Whatever works for you and your schedule.
When planning on building new habits, one easy way to integrate them into your everyday routine is by actually adding them to an already existing habit.
Therefore, choose one habit you have had for quite a while now and associate a new routine to it. You might be surprised by how fast you will get used to doing both at the same time, without feeling the most recent one as a burden.
Our habits have the power to enable us, most of the time, to live a more organized life. However, we might find it quite challenging when it comes to establishing new habits, as they require time and strong will.
We should start by taking small steps every day in order to get used to eventually taking big ones for longer periods of time.
Pick a goal that is meaningful and doable, making sure it's coming from inside you, not imposed by others.
Make specific, realistic plans for your New Year Goal using the time-tested SMART Technique: