My Step-by-Step Guide to Making Habits stick

Habit, noun : something that you do often and regularly, sometimes without knowing that you are doing it.

Habits define us. They are the small decisions we make and actions we perform every day. From waking up in the morning to brushing our teeth before bed, our lives are full of habits, both good and bad.  They are investments into, or withdrawls out of, our ‘Health Bank Accounts’.

BUT, have you ever tried to develop a new habit, like exercising regularly or eating healthier, only to find yourself falling back into old routines after a few days? You’re NOT alone! Building a new habit can be challenging, but with the right approach, it's definitely achievable.  Read on to discover my step-by-step guide to making habits stick.

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Understanding Habits

Firstly though, it’s important to understand how habits work before moving on to the process of building a new one.  So here goes a very brief outline:

1. The Habit Loop: Every habit consists of three components: a cue, a routine, and a reward.

• Cue: This is the trigger that prompts you to act. It could be a time of day, a particular place, an emotional state, or even an action performed by someone else.

• Routine: This is the behaviour itself, the action you take.

• Reward: This is the positive outcome you get from doing the behaviour. It could be anything from physical pleasure to emotional satisfaction.
  

2. The Importance of Repetition: Habits are formed through repetition. The more you repeat a behaviour, the more automatic it becomes.

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Building a New Habit in 5 Simple Steps

Now that you understand the science behind habits, let’s dive into the process of building a new one:

Step 1: Choose a Simple Habit

• Start small. Choose a habit that is easy to integrate into your daily routine. For example, if you want to start exercising regularly, start by committing to a 10-minute walk every day.

Step 2: Set Clear Goals

• Be specific about what you want to achieve. Instead of saying, “I want to exercise more,” say, “I will go for a 10-minute walk every day after dinner.”

Step 3: Identify Your Cues

• Pay attention to the cues that trigger your current habits. Once you understand your cues, you can use them to your advantage. For example, if you want to make exercise a habit, you could use your lunch break as a cue to go for a walk.

Step 4: Start Small and Build Up

• Focus on consistency rather than intensity. Start with a small, manageable routine and gradually increase it over time. This will help you avoid burnout and make the habit more sustainable in the long run.

Step 5: Reward Yourself

• Finally, don’t forget to reward yourself for sticking to your new habit. This will help reinforce the behaviour and make it more enjoyable. Your reward could be anything that you find motivating, whether it’s a small treat, a relaxing bath, or some time to yourself.  Just make sure any reward is non-food related, so you’re not creating a new ‘bad habit’ at the same time!

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Tips for Success

• Be Patient: Building a new habit takes time, so be patient with yourself. Don’t get discouraged if you have setbacks along the way.  Try to never ‘miss twice’ but if you do, be kind to yourself and get back on it the next day.  All that good work won’t be ‘undone’ overnight.
  

• Track Your Progress: Keep track of your progress to stay motivated and see how far you’ve come.  This one is really important!
  

• Stay Flexible: Life can be unpredictable, so be prepared to adapt your routine when necessary.

• Get Support: Surround yourself with supportive people who will encourage you to stick to your new habit.
  

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Building a new habit is not always easy, but it is definitely achievable with the right approach. By understanding the science behind habits and following a simple step-by-step process, you can make positive changes in your life that will last a lifetime.

So, what are you waiting for? Still struggling with where to start, what to focus on first or just plain overwhelmed by it all? I can help you narrow down your health and wellness goals, support you along the way and mostly importantly hold you accountable until those new ‘good habits’ have ‘stuck’ and are a part of your everyday life.

Are you ready to start working on the ‘new you’?