How is everyone’s New Year's resolution going? I know I struggle to keep up healthy habits long-term, and I always use my New Year's resolution as a motivator to set goals and make changes I’ve always wanted to stick to. How do we stick to them, though? How do we stretch these goals into habits that we integrate into our daily lives?
The Science
Habits are formed through a simple process in your brain called the habit loop. Something triggers you (a cue), you respond with a specific action (the habit), and then you get a reward. Repeating this cycle over and over helps your brain create a strong connection between the trigger and the action, making it automatic.
The Habit Loop:
This loop has three parts:
Cue: A trigger that kicks off the behavior, like seeing fresh fruits or vegetables in your kitchen.
Routine: The behavior itself, like preparing and eating a healthy meal or snack.
Reward: The positive result that reinforces the habit, like feeling energized and satisfied.
Start Small and Be Realistic
One of my goals, like many people, is to exercise more. The thing is, I absolutely hate exercising, so I’m not going to set myself up for failure and say that I am going to run 5 miles every single day. Instead, it’s better to start with small, achievable goals like “I’m going to walk my dog for 30 minutes three times a week.” This way, I am doing something that is not only achievable, but something I’ll also enjoy.
Habit Stacking
Consider adding small things to your already existing routine. This will make it easier to keep up your habits if it’s conjoined with something you already do. I’ve found videos of stretches that I can do in bed so I can integrate it into my nighttime routine. This has not only helped with my body aches, but it’s also helped me relax for a better night’s sleep.
Let Go of Perfection
My downfall has always been the first time I break my routine or habit–I’ve messed up, so what’s the point in continuing? Give yourself some grace because we are all human and sometimes things just happen or come up. These things take time, and you can always pick up where you left off.
Find a Bigger Purpose
Why do you want to make these changes? What motivates you to do it? Sometimes, it’s hard to find motivation if you don’t see immediate results, so finding a purpose for your changes can help you stick to them. I want to walk my dog because not only am I spending time with my dog and making him happy, it also improves my mental health.
Reward Yourself
Don’t forget to celebrate. You did it! You are doing it! Nothing is too small because doing something is always better than nothing. You deserve to be celebrated.
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