With the new year comes the resolution to change. You want to hit the gym, quit smoking, or change something about yourself. But how do you do it? It all boils down to your habits. Habits are the automatic things you do without much conscious effort. Brushing your teeth, grabbing coffee in the morning, or mindlessly scrolling on your phone - these are all habits. They're like well-worn paths in your brain, created by repetition.
Habits are formed through repeated action. An action requires conscious effort, and as you repeat it, it becomes more automatic. This is how habits are formed. You repeat so many actions and behaviours daily, some healthy and some not so much. Repeat these actions and behaviours long enough and they become your habits, they become you. So, how do you create new habits and, maybe break old unwanted ones? Let’s explore -
Building New Habits
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Start Small: If you want to run a marathon, you shouldn't start by running the entire distance right away. Similarly, when working towards a big goal, break it down into smaller, more manageable steps. Begin with something achievable, like a daily walk of 10 minutes. Gradually increase the distance, time, or intensity as you progress. This approach makes your goals feel less daunting and increases your chances of success.
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Repetition is Key: The more you practice your desired behaviour, the less effort it'll require. This is how you turn a conscious effort into an unconscious automatic habit. It doesn't matter if you read just one page a day, repeat it enough, and it becomes effortless. Then you might reach your goal of reading a whole book in a month.
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Identify Rewards: Reward yourself for your progress. What makes you feel good about sticking to your new habit? Does a sense of accomplishment feel good? Or maybe a small treat.
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Reduce Distractions: It's common to feel distracted when you first begin a new habit. This is because your brain isn't used to this new behaviour yet. To make it easier to stick to the habit initially, reduce or remove distractions. For example, put your phone on silent or switch it off completely when you need to focus on a task. Once you get started, maintaining focus becomes easier.
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Progress Tracking: Use a habit tracker or journal to keep a check on your progress. This can be helpful for some people, but not for everyone. If looking at your tracker only makes you feel worse, it becomes an obstacle rather than a reward.
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Customize the Plan: Always tailor the habit plans to suit you. Think of it like this: building a habit is like making a movie. You need a script, a set, and a dedicated crew, and there will be some bloopers along the way. A great movie takes time and effort, right? Your habits will need time and effort too!
How to customize your habit plan:
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Attention to Medical History: Before making significant lifestyle changes ensure your present physical condition is suitable. Consult a doctor or medical advisor if necessary. Understand any potential risks associated with the new habit you wish to adopt.
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Know Your Bloopers: A blooper is a mistake made by an actor or crew member during filming, often unintentionally funny. We will have many such incidents while changing our lifestyle. It’s okay to have bloopers, it makes life funny.
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Go for a Retake: Like how while shooting a movie when they encounter a blooper, they retake the shot, changing a few things so the scene comes out as planned. Try the same habit again, but with practice (correcting your mistakes) so you get it this time.
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Be Mindful of Redoing: A retake is not the same as simply redoing something. Redoing is when you do the same thing over and over again, but expect a different result. When you understand what you need to do differently to get to your goal, it’s progress.
Breaking Unwanted Habits
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Identify Your Triggers: A trigger is something that makes you do the habit you wish to stop. Knowing your triggers can help you begin to either alter your reaction to them or avoid them.?
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Replace the Habit: Instead of trying to eliminate a habit, replace it with a healthier alternative. When we know what to do instead of what we are doing, we have an action ready to take, but if we don't, we go back to what we are used to doing.
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Increase Friction: Make it harder to engage in unwanted behaviour. For example, if you want to reduce screen time, move your phone to another room, or keep the unhealthy snacks away from being visible.
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It’s okay to Redo: Breaking a habit takes time and effort. It's okay to slip up and redo the same habit you wish to stop. Pause your habit plan if needed, but let’s not stop your progress because of a few bad days. Consistency isn’t about doing the habit every day, but about being able to get back to doing something even if you take a break for a few days.
Conclusion
Understanding the science and psychology of habits empowers you to control your behaviours. By applying practical strategies and customizing them to individual needs, you can break free from unwanted routines and cultivate new habits that support your goals and enhance your life. Whether you're a therapist guiding clients or an individual seeking personal growth, the principles outlined in this article provide a roadmap for creating behaviour change.
About the Author
Aadhyathmika Reddy is a psychologist with 3+ years of experience. She has collective experience working as an Intern, Special Educator, Global Volunteer, and Consultant Psychologist in multiple organizations having taken over 1000+ therapy sessions. She has worked with clients of all ages – helping them in managing a wide range of mental health concerns.