How to Build a New Habit and Make it Stick
At some stage, we try to form a healthy habit, whether it's exercising more, meditating for 20 minutes daily, or improving our diet. This is a common experience. Many find it hard to stick to a new habit. We might feel motivated for a few days, but soon miss a session, then another. Before we know it, the new habit fades away.
However, this struggle is not unique to you.
Behavioral scientists have identified why this happens.
The positive news is that building a habit and keeping it can be easier than you realize if you follow a few straightforward guidelines. A great method to build a habit is to pursue a goal. Consider joining the free 30 Day Meditation Challenge to establish a daily meditation routine.
Begin your new habit with a commitment that feels manageable.
For instance, if you aim to meditate for 20 minutes each day, start with just 5 minutes or even less.
Studies indicate that willpower behaves like a muscle. Strengthen it with small tasks to prepare for bigger ones.
So, aim to start small.
You would be surprised how quickly a 1% increase can accumulate. Resist the urge to do too much too soon. Instead, focus on small, gradual changes to your habits. This approach will greatly boost your chances of succeeding.
Returning to meditation, after a few weeks, meditating for 20 minutes straight may still be challenging. Instead, split your practice into two sessions: 10 minutes in the morning and 10 in the afternoon. This strategy will help maintain your motivation as your willpower grows.
It's likely that you will break your new habit at some point. The important thing is to not give up. Missing once shouldn’t cause you to quit. A study from 2009 showed that a single missed session has no real impact on your long-term success.
So, get back on track. Rather than seeking perfection, aim for consistency.
These four rules, inspired by behavior expert James Clear, will assist you in forming a new habit and ensure that you won't abandon it after just a few days or weeks.
One last point…
Balancing healthy habits is crucial. More is not always better. Overdoing it can be harmful.
For instance, research indicates that excessive exercise can weaken your immune system, making you more susceptible to illness and leading to longer recovery times.
Avoid extremes. Take your time and keep a balanced approach.