Many dream of getting up in the morning for a run, eating healthy food, and exercising regularly. The problem is that habits need to be not just started, but solidified. We have gathered 10 practical ways to help turn healthy actions into a sustainable habit.
1. Start with 30 Days
Promise yourself that you will practice a new habit for one month. This makes it psychologically easier to perceive changes, and the habit will gradually become a part of your life. After the first 30 days, you can extend the experiment for another month.
2. Minimize Goals
Choose simple habits: half an hour of stretching 3 times a week instead of immediately tackling three complex tasks. Small steps yield stable results.
3. Be Consistent
Stick to a schedule. If the goal is yoga on Tuesday mornings at 8, adhere to that time. Initially, it is helpful to repeat the habit in the same environment so that your brain can learn it faster.
4. Create a Ritual
A trigger helps the brain prepare for action. This can be anything: five finger snaps before starting to prepare a healthy lunch or your favorite music before a run.
5. Don’t Force Yourself
Choose habits that you at least theoretically enjoy. If you hate waking up early, start with changing your diet or evening walks, gradually introducing more complex elements.
6. Use Reminders
Do everything to remember the habit: alarms, notes, messages from friends and family. At first, this can be annoying, but over time the action will become natural.
7. Reward Yourself
Create a positive association with the habit. Small rewards—chocolate, a walk, your favorite tea—will help reinforce motivation.
8. Share Your Successes
Talk about your achievements with friends and on social media. Praise and attention from others enhance motivation and discipline.
9. Record Excuses
Write down every time you come up with a reason to skip the action. This helps realize that most "excuses" are minor and easily overcome.
10. Replace the Habit with an Equivalent
If you want to give up a bad habit, offer another one in return that provides a similar emotional payoff. For example, fruit jelly instead of chocolate or meditation instead of watching TV.
