Habits- Seven Tips to Turn Them into Reality
Hey, it's 2024!
Lots of folks want to kick off new habits in the new year. Let's chat about how to make these plans stick for the long haul!
In this episode, our focus is on turning intentions into habits. Having a clear, meaningful goal and a solid reason behind it are key. Let's dive into how to make those habits stick.
When building a habit, two main factors come into play: starting the habit (instigation) and carrying it out (execution). Our primary focus is on instigation because executing a task becomes more challenging without the habit in place. Forming a habit is more about getting started than finishing the task. Success involves minimizing decision-making by automating actions, making them habitual, and boosting the chances of reaching our goals. So, I'll share seven tips to help achieve a habit.
Positive Pairings & Break Negatives
My favorite method for developing a new habit is pairing or linking activities. It's about connecting something you already do consistently with the new habit you want to adopt.
For example, if you need to take medicine twice a day, you can pair it with brushing your teeth. If you brush your teeth twice a day without fail, keep your medicine next to your toothbrush as a reminder.
Want to wear sunscreen more regularly? Pair it with putting on makeup if that's something you do every day. Lunch breaks can also serve as reminders for new habits, like taking midday medication or doing a short yoga session.
But sometimes, there are negative pairings we need to break. For instance, the evening TV-snacking routine. If you're trying to stop late-night snacking, consider changing your evening routine. Maybe try reading, playing a board game, doing yoga, or another activity instead of watching TV to disrupt that habit loop.
So, tip number one: find ways to link the new habit with something you already do automatically or break negative habits by interrupting the usual patterns. It's all about creating a new, healthier routine for yourself.
The Power of Routine and Scheduling
Tip number two is all about routines, something our brains love. Just like kids thrive on routine, so do our adult brains. When starting a new habit, having a dedicated time and place for it in your day or week can be a game-changer.
Start by honestly assessing your weekly schedule to figure out where this new habit can fit realistically. Let's say it's working out—when would you most likely succeed? Mornings before work? During a lunch break? Right after work? Maybe on weekends?
For me, it's different on different days, depending on my work schedule. But it's essential to find that consistent time slot and mark it on your calendar, whether digitally or in a planner. Sometimes signing up for a specific gym class can solidify that schedule even more.
Another example is setting aside time for reading before bed, just 10 minutes earlier than usual to get some reading done. Meal prepping is another great habit that needs dedicated time—maybe Sundays for grocery shopping and prepping meals for the week.
These examples illustrate how scheduling or creating a routine can be incredibly helpful in establishing and maintaining new habits. So, find those time slots and protect them to make your new habit a regular part of your life.
The Chain Method for Consistency and Motivation
Third tip is the chain method, a strategy endorsed by Jerry Seinfeld. He used it to improve his comedy by committing to writing jokes for a set time each day and marking an X on the calendar for every day he did it. The streak of X's became a motivator to continue.
I've personally used this method for my podcast. Even during busy times, knowing I've kept it up for 62 episodes made it easier to continue. It's about creating that chain of consistent actions and seeing it grow, making it harder to break.
Another way to use this method is by tracking habits like logging food intake or workouts. It can be detailed or straightforward, like jotting down what you ate or briefly noting your exercise for the day. Tracking serves as a quick self-check, ensuring you're sticking to your goals, whether it's eating more veggies or drinking enough water.
The chain method, with its tracking and visible progress, can be a powerful motivator in building and maintaining habits. Whether it's marking X's on a calendar or using apps to log progress, seeing the chain grow can keep you on track toward your goals.
Rewarding Progress in Habit-Building
Tracking progress, such as marking those satisfying X's on a calendar, is tip number four about rewarding yourself along the way. Sometimes, it can give a sense of accomplishment—a small hit of dopamine.
But there are other ways to reward yourself. Stickers on a chart, keeping a gratitude journal, or even treating yourself to something special like a new workout top or a manicure for reaching your goals.
Remember, the simple act of starting, whether it's a short workout or a lighter session, is an achievement in itself. As my Peloton instructor Jess Sims says, the hardest part is showing up. Acknowledge your effort and give yourself credit for taking that step, even if it's not perfect.
Some of my patients pair their exercise with activities they enjoy, like listening to podcasts or watching TV shows. Making this a rule for themselves—only indulging during workouts—can be a way to both pair activities and reward themselves for getting the activity done.
So, remember to celebrate your progress and achievements along the way. It's these little rewards that can keep you motivated and make building new habits more enjoyable.
Alarm Reminders for Habit Formation
Tip number five involves using alarm reminders to assist in building habits. The aim is to reduce the need for constant decision-making. Our brains can get overwhelmed, so relying on memory alone might not lead to success. That's where our smart devices can lend a hand.
You can set reminders on your phone, smartwatch, or smart home devices like Alexa or Google to prompt you for various activities. For instance, a bedtime reminder helps me wind down. Similarly, reminders can be set for taking medications, drinking water, or any other habit you're working on.
There are even water bottles with built-in alarms to help you stay on track with hydration goals. If remembering to do a habit is a challenge, these alarms are incredibly handy and can be set up in multiple places, making it easier to stick to your routine. So, using alarms as reminders across your devices can be a powerful tool in forming new habits.
Easy Habits for Long-Term Commitment
Sixth tip is about making your habits as easy as possible. If a goal or habit feels too difficult, it's less likely to stick. So, let's start with food habits. If you're aiming to eat healthier, think about ways to make healthy food more accessible. Consider getting food delivered or buying pre-cut veggies and fruits if that makes it easier for you.
If time is the issue, schedule a specific time for food prep during your week. Maybe Sunday afternoon becomes your food prep time. Alternatively, sign up for meal services that offer healthier options if that suits your lifestyle better.
Also, think about the convenience factor. Choosing a gym or yoga studio closer to home or work makes it more likely for you to stick to your workout routine. Being realistic about what's feasible within your daily life will set you up for success.
Another simple trick is to keep a water bottle with you. If you tend to forget it, having multiple bottles—one at work and one at home—can ensure you always have access to water.
Remember, the key is to make your goals doable. If your aim is daily exercise, it doesn't have to be a specific routine or intensity. Five minutes of stretching counts just as much as a long run. Starting small allows you to build the habit and gradually increase intensity or duration as you get comfortable.
So, make your habits easily achievable within your current lifestyle. Starting small and making things more convenient sets you up for success in the long run.
The Role of Accountability in Building Habits
Our final tip is accountability—it's a game-changer when building habits. Sharing your goals publicly can help, but having someone specific as your support system is often more effective. This might mean hiring a coach or trainer to keep you on track or signing up for classes at your gym.
Sometimes accountability can come in unexpected forms, like getting a dog. They're excellent at reminding you of your routines, especially if you commit to walking them regularly.
A human walk buddy can also be a great accountability partner. Whether it's during your lunch break or coordinating workouts with someone you live with, having that support can keep you motivated. And sometimes, the best form of accountability is to yourself—logging your progress or writing things down can keep you accountable and focused on your goals.
Accountability plays a crucial role in successfully sticking to your habits, so find what works best for you to stay on track and keep pushing toward your goals.
As you aim to kickstart or maintain a habit, consider these strategies—there might be more than one that resonates with you. Whether it's instigation, pairing activities, setting routines, using the chain method, rewarding yourself, making tasks easier, or embracing accountability, finding the right approach can make all the difference.
Take a moment to reflect on which strategies speak to you and create a plan to put them into action. Remember, starting small and making adjustments along the way can pave the path toward successfully integrating those habits into your life. Best of luck on your journey to building lasting habits!
More from The Dr. Francavilla Show:
Subscribe to The Dr. Francavilla Show on
Apple Podcasts, Spotify, Amazon Music, iHeartRadio, Stitcher