Repetition.
To form habits (also to change them), you need to repeat a certain behavior, preferably every day. Of course, this will take some time. Habits are not formed overnight.
Your brain also needs to be on board with the habit (or habit change) you are attempting. When you start practicing a new habit, your brain will resist at first. Why do you want to get up so early? We like it here in this warm bed! Why don’t you have another slice of apple pie? It tastes so good and you deserve it after working so hard.
And don’t forget what your role is in all this — that voice of yours that starts having expectations that the habit has to start smoothly and that you’ll see results quickly, then the feeling of disappointment and frustration when you don’t achieve everything at once. I have to lose 10 pounds in one month. I must quit smoking right now. I have to write a novel while I’m on vacation. I need to read one book a day.
How do you achieve repetition and make realistic changes every day?
It will help if you:
Make your habit simple.
In fact, so simple that all you should do is start with tiny steps. Do a mini-workout at home for 10 minutes this month. Find a breakfast idea that’s healthy and simple to execute in 5 minutes or less. Go to bed 15 minutes earlier than usual to give yourself time to de-stress and relax with a good book, even if that means reading ten pages.
Do it as early in the day as possible.
We all have a finite amount of willpower that takes us through the day, so if you want to focus on your top priority — your new habit — work on it early. Practice a new skill before lunchtime while you’re still energized and focused. If you’re focused on creativity, practice sketching or painting or writing for one hour. Don’t leave these activities for late at night when you might feel exhausted from the day.
Don’t do it just once a week.
Why not? Sporadic repetition is less likely to make a habit stick. Your brain will start thinking this is an optional activity, not a necessary one. You’ll get better results if you start doing it more frequently so you brain gets accustomed to it and eventually adopts the new behavior as a regular part of the day. How can you do this? Schedule it in a daily planner or add it to your mobile phone monthly calendar, then set a notification to remind you an hour or two ahead of time when to start.
Always remind yourself that your habit is a choice and not punishment.
When you start doing something different, always ask yourself, Why am I doing this? What will this new behavior afford me? It’s important to stay connected to the initial reason for picking the new habit. Maybe you want to work out to improve your health and lose weight. Or maybe you want to work on creative skills like bread-making or playing guitar. Think about how you’ll feel after you’ve succeeded in making this habit a part of your everyday life. Choosing a positive behavior will make you feel stronger, more powerful, and more proactive.
When things get tough, resist the urge to quit.
The writer Seth Godin said, Never quit something with great long-term potential just because you can’t deal with the stress of the moment. Stop for a minute and be aware of the stress you’re feeling and where it’s coming from. If keeping a new habit is stressing you out, figure out why. It’s not easy to eat healthy meals if your family binges on pizza every night. Or, it’s tough to accept that you’re not the fittest, most productive, or well-read person in your social circle. That’s still OK. Fight the urge to give up when things get tough. Know the difference between what feels hard right now and what’s good for you in the long run. Keep your eyes straight ahead, one day — one habit — one step at a time.
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