Habits can either make or break us.
It’s said that we are what we repeatedly do, which is why forming good habits is crucial. In achieving our goals and improving our well-being.
But how do we form habits that stick? In this article, we will discuss the differences between good and bad habits. How to identify what needs to change and the three essential components of habit formation.
Let’s dive in!
Good habits vs Bad habits
As humans, we tend to stick to routines and patterns of behavior that become automatic over time. This is how habits are formed.
Whether we’re forming a good habit or a bad one, the process is the same. It’s the repetition of the activity that makes the habit.
The difference between good and bad habits lies in the outcome they produce. Good habits are behaviors that support our goals and well-being, while bad habits are behaviors that hinder our progress and cause harm.
For example, exercising regularly is a good habit that promotes physical health, while smoking is a bad habit that harms our health.
Identifying What Needs to Change
Before we can form a new habit, we need to identify what needs to change.
In what aspect of our life do we want to improve? Is it our physical health, mental health, finances, or social life? What is our goal for making this change?
It’s essential to list down our goals and determine where we want to focus our attention first. By doing this, we can create a simple plan that’s easy to follow each day.
Remember, the simpler the action, the easier it will be to perform.
Why form a habit
Forming a habit is crucial to achieving our goals because it makes the behavior automatic.
When an action becomes automatic, it requires less effort on our part. For example, tying our shoelaces or brushing our teeth is an automatic behavior that requires little effort.
The goal of habit formation is to make the action automatic so that we don’t have to think about it. It becomes a motor action.
How to form a habit
According to James Clear, the author of “Atomic Habits,” there are three essential components to habit formation: Reminder, Routine, and Reward. Let’s discuss each component in detail.
Reminder
The reminder is the trigger that initiates the habit. It’s something that we see or do each day to set the correct tone for our habit formation.
In the example of improving our fitness, we may set an alarm to remind us to do some exercise or use the same alarm that wakes us up.
Routine
The routine is the actual habit that we want to form.
For example, waking up and doing some exercise. The alarm will trigger the action of exercise. It’s crucial to note that the action should start simple to make the habit stick.
For the first day, a one-minute stretch may be sufficient. On the second day, we can add another minute of warm-up exercise. We can gradually build from those simple routines each day until the behavior becomes automatic.
Reward
Once a good habit is established, our reward is the benefit that results from that habit. For example, exercising regularly can lead to more energy, better sleep, and an overall fitter body.
How long does it take to form a habit?
It takes 66 days on average for a habit to become automatic according to a 2009 study.
Admittedly, it can be challenging to be consistent in forming a new habit for the whole duration of 66 days. We may get sick or simply not feel up to the task of doing the exercise routine.
When this happens, remember that this is okay. What you can do according to James Clear is to avoid missing the routine twice in a row.
This is because when you miss one day, it can be considered an exception. But when you miss it twice, it may be the start of another habit. One that is opposite to the good habit you are trying to establish.
So when you miss exercising today, make an effort to exercise tomorrow.
How to make your habits stick
We can also incorporate some other strategies to further improve our habit formation. And make it more effective. Let’s take a look at some of these strategies below.
1. Start Small and Gradually Increase
As mentioned earlier, it’s important to start with a simple routine and gradually increase it over time. This helps us to build momentum and make the habit stick.
However, it’s equally important to ensure that we don’t bite off more than we can chew. Starting with an overly ambitious goal can quickly lead to burnout and ultimately, failure.
For example, if we want to start meditating every day, we can begin by setting aside just 5-10 minutes each day for the first week, and gradually increase the time as we get more comfortable with the practice.
2. Make it Enjoyable
One of the most effective ways to stick to a habit is to make it enjoyable. When we enjoy doing something, it doesn’t feel like a chore and we’re more likely to do it consistently.
This is especially important when we’re trying to establish a new habit, as it can be difficult to stay motivated in the early stages.
For example, if we want to start exercising regularly, we can try to find a form of exercise that we enjoy, such as dancing, hiking, or swimming.
3. Accountability
Having someone to hold us accountable can be a powerful motivator when it comes to habit formation.
When we know that someone else is expecting us to follow through on our commitments, we’re more likely to do so. This can be a friend, family member, or coach.
For example, if we want to start writing every day, we can commit to sending a daily email to a friend or family member outlining what we’ve written.
4. Use Technology
In today’s digital age, there are a plethora of apps and tools available to help us form and track our habits. From habit-tracking apps to meditation timers, there’s something for everyone.
These tools can help us stay on track, provide motivation and make habit formation more fun.
For example, we can use an app like Habitify or Habitica to track our progress and receive reminders to perform our daily habits.
5. Reward Yourself
Finally, it’s important to reward ourselves when we successfully establish a new habit. Celebrating our achievements can help to reinforce the habit and make it more enjoyable.
Rewards can be as simple as treating ourselves to our favorite food or indulging in a relaxing activity.
For example, if we successfully establish the habit of meditating every day for a month, we can reward ourselves by going out for a nice meal or taking a day off to relax.
Conclusion
In conclusion, habits are an integral part of our lives and can either make or break us.
Good habits can help us achieve our goals and improve our well-being, while bad habits can hinder our progress and cause harm.
The process of forming a habit is the repetition of an activity that eventually becomes automatic.
To make a habit stick, we need to identify what needs to change, set a goal, and follow the three essential components of habit formation: reminder, routine, and reward.
Additionally, starting small, making it enjoyable, and having accountability can further improve the success of habit formation. It’s essential to remember that consistency is key and missing a day is okay, but it’s important not to miss it twice in a row.
Finally, the benefits of forming good habits are immense, and it’s never too late to start. With the right mindset and approach, anyone can form good habits that stick and positively impact their life.
What are the habits you want to develop or do you have a habit formation method that worked well for you? Please share in the comments below.