5 Tips to Develop New Habits
Have you struggled to incorporate new habits into your routine? Changing your behavior can be a challenging task, but with these five tips, you can develop new habits that will stick.
1. Start Small
When trying to develop a new habit, it's important to start small. Instead of trying to make drastic changes all at once, focus on small, manageable goals to build momentum. For example, if you want to start exercising more, start by committing to five minutes of activity a day and gradually increase the time each week. One of the biggest mistakes people make when trying to form new habits is going all-in on grand, ambitious plans. The problem with this approach is that it's often unsustainable, and after a year or so, you'll find yourself right back where you started.
2. Be Specific
It's important to be specific about the habit you want to develop. If your goal is too broad, it will be difficult to measure your progress and stay on track. It’s like telling someone to go to France. Ok, which part of France? Instead of saying "I want to eat healthier," try setting a specific goal, like "I want to eat three servings of vegetables a day." Specific goals are easier to track and achieve. I also recommend writing an “intentional interrupt” statement that is something like this: On Tuesdays and Thursdays I will go to the gym for a 15 minute walk at 4:00 PM.”
3. Make It Visible
Make your new habit visible to remind yourself to practice it regularly. For example, if you want to start drinking more water, keep a water bottle on your desk at work or make a habit of carrying one with you throughout the day. Visibility helps prompt the habit and serves as a subtle reminder to take action. This applies to your intentional interrupt as well. Keep it visible, too. Write it on post-it notes. Set a phone reminder and keep like you would any important appointment. Utilize habit apps. There are really goods ones that reinforce desire and celebrate success.
4. Track Your Progress
Tracking your progress is a great way to stay motivated and hold yourself accountable. This could be as simple as making a note in your planner or using an app to track your progress. When you track your progress, you will be able to see how far you've come, which can help you stay determined and self-disciplined.
5. Celebrate Success
Celebrate small successes along the way to keep yourself motivated. This can be as simple as treating yourself to a favorite snack when you achieve a goal or allowing yourself an extra hour of free time. Celebrating small wins is an important part of maintaining motivation, especially when trying to develop new habits. When I incorporate a new habit, I always celebrate. One quarter I bought myself some Bose speaker sunglasses. Other times I might take a day trip or schedule a staycation. Celebrating is crucial to habit formation.
In summary, developing new habits is a process that requires patience and persistence. Start small, be specific, make it visible, track your progress, and celebrate success. By incorporating these tips into your daily routine, you can successfully develop new habits and achieve your goals.
Also, go after the intangibles not the externals. What are you wanting to feel when you accomplish your goal? Energized. Free. Peaceful. We are more likely to succeed when we go after those things versus the goal of exercising twice a week.
But even more important is the fact that desire is the fuel for all habit change, motivation and discipline. Most don’t succeed in habit change because they really don’t want to do that new habit. There are lots of ways, which I don’t have time to go into in this episode but listen to the Art of Self-Change podcast hosted by myself and my colleague for more help reaching your goals.
