5 Ways to Make a Habit Stick
If you are reading this blog on change, then you’re in the top 20% of most people. CONGRATULATIONS!
About 80% of people sit in the ‘hope of making change’. You, however, are in the stage of preparation.
Ready for action! Take that action to success!
Tell me if you can relate…
You want to make a change. You bought a planner, purchased the proper equipment and/or spent money on the tools you need to make that change happen. You told family & friends (hoping this verbal announcement will keep you on track) and they nod with a smile encouraging you as you spoke of what’s to shift in your life. You may have even had a good run of success for a week or two.
But then…. Life happens. That one slip becomes two slips which turns into you saying; “Life just got busy and I can’t make that change right now. I’ll get back to it when life slows down.”
Yup. I’ve been there. My clients have been there. We all have.
How long does it take to create a successful action that will eventually build supportive habits?
I have narrowed the evidenced-based study of HABIT CHANGING down to 5 ways to help you towards making that shift in your life. That shift that can help you live healthier, happier and even longer!
5 Scientifically Researched Ways to Change a Habit
1. Choose ONE goal and be specific
Most of us are in the process of changing more than one habit at a time. On top of that, people will often over-generalize their goals: “I want to get healthy”, “I really need to lose weight”, “I’ve got to start saving money” etc.
Be it relationship, self-improvement, lifestyle, money, appearance, performance or health related - start your journey by choosing ONE and be very specific because your ‘goal’ is about behavioral change.
With that goal in mine, you can now focus on creating new behaviors rather than eliminating unwanted ones.
2. Know Thyself.
Don’t follow someone’s success story - create your own! Take into account YOUR behaviors, your preferences and current habits - this is what makes you YOU. Don’t set yourself up for failure by creating goals that don’t match up with your currently lifestyle.
If you like the evenings - Don’t set your goals up in the morning.
If you need someone to hold you responsible - Hire a personal trainer or life coach for a few months.
Ask yourself…
Am I a morning person or an evening person?
Do I feel confident in my desired behavior or insecure?
Am I the type of person who wants to take BIG steps or small steps towards my goals?
Do I love ritual in my life? Or do I prefer novel experiences?
When I create a project, do I feel better starting the process or do I prefer the ending of the process?
Do I like to do things fast or do I prefer to take it slow and easy?
Am I the type of person who needs more information to make the process more my own? Do I need someone else telling me what to do, then I’ll do it? Or am I a rebel through & through and will challenge anyone (even myself) when I try to create change?
3. Make it Easy
A journey of a 1000 miles begins with a single step. However that single step needs to be a tiny step.
Ask yourself these questions as you review your goal:
Is this behavior change accessible? Do you need equipment, a location or person to make this change or can you do this anytime, anywhere and on your own?
Would you consider this action fun? Or would you loathe the thought of this action? If so, then change it up so it is more desirable.
What is your reasoning? We need purpose behind making change. Can you tell yourself why you’re making this change happen every time you do it? Make it salient to make it happen.
Is it within your ability? If you need assistance or it hurts or you don’t feel confident when attempting your new behavioral change , then go back to question #2 as it may be too big of a goal to begin with. Single steps! Work your way up to it with a more specific goal.
4. Know your Triggers
While that journey of 1000 miles may have begun with a single step, know that within this metaphor there are triggers that can block you from keeping with your habit just as there are triggers that can help you stick with your desired behavioral change.
For your undesired behavior
Identify your weak moments so you can be prepared for when you are…
ie. fatigued, emotional, you just don’t feel like it, etc.
Create a planned routine or response that is immediately followed by a reward.
For your desired behavior
Find a time and a place when you can STACK new habits with consistent habits.
ie. brushing teeth, coffee in the morning, bedtime routine, etc.
Find a way to immediately reward yourself.
Action - reaction!
Triggers can be personal - social - environmental - motivational so plan for the desired and identify the undesired. Create a system around each to help you succeed.
5. Plan to Fail
Have you ever failed on a habit change? How did it make you feel? Defeated? Weak? I’ve heard “I guess I didn’t want it bad enough because I didn’t keep with it.” Not so, my friend. NOT SO!
We are still primal beings so it’s important to know that our emotions win over logic. If we feel that our will-power will triumphantly guide us towards success, no wonder we feel so badly about ourselves when we fail. It’s only natural to fail!
Rely less on will-power and more on systems.
You have the desire, you have the knowledge for HOW to build a successful system, now it’s a matter of reshaping your systems so they work with you today and into tomorrow.
Give yourself the credit you deserve!
Here’s a video I made highlighting other ways to sustain better habits!
Subscribe to my Youtube channel!
Credits:
BJ Fogg, PHD www.tinyhabits.com
Gretchen Rubin, Better Than Before
Dr. Eric Cobb, ZHealth Performance
Robert Maurer, One Small Step Can Change Your Life: The Kaizen Way
