Creating new, healthy habits or breaking old, unhelpful patterns takes patience, strategy, and the willingness to be consistent.
Here are expert-backed tips to help you make good habits a natural part of your everyday life.
Create realistic habits
The more achievable your new habit is, the more likely you are to stick with it. Start small so you can build on it without losing motivation.
Make it easy for yourself
The fewer obstacles there are to perform your habit, the better. Lay out your workout clothes the night before or keep healthy snacks handy to avoid temptations.
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Practice at the same time every day
Repeating your habit at the same time helps your brain associate it with certain environmental cues, making it more likely to become automatic.
Celebrate your small wins
Reward yourself for progress – even the small steps. It could be an encouraging note on your fridge or simply pausing to acknowledge your effort.
Use an accountability partner
A friend or colleague working on the same or even a different habit can help you stay committed. Check in with each other and share both successes and challenges.
Be patient with the process
Research shows it takes an average of about 66 days to form a new habit. Accept that it’s a process, and that occasional slips don’t mean you’ve failed.
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Replace bad habits with good ones
If you want to stop a bad habit, replace it with a positive one. Instead of doomscrolling before bed, put down your phone and read a book instead.
Identify your triggers
Knowing the situations that trigger your bad habit makes it easier to break the pattern. Come up with alternative actions you can take when temptation strikes.
Acknowledge your motivation
Remind yourself why you want to make the change. This can help you maintain your determination, especially when the urge to fall back into old habits appears.
Consider professional help
A therapist can help you understand the roots of your habits, support you in setting realistic goals, and give you tools to maintain your changes.
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This article is based on information from Healthline.com.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.