{"id":4421,"date":"2021-10-27T13:44:41","date_gmt":"2021-10-27T12:44:41","guid":{"rendered":"https:\/\/www.rawgyms.com\/?p=4421"},"modified":"2023-09-06T14:57:16","modified_gmt":"2023-09-06T13:57:16","slug":"how-to-set-and-keep-new-habits","status":"publish","type":"post","link":"https:\/\/www.rawgyms.com\/how-to-set-and-keep-new-habits\/","title":{"rendered":"HOW TO SET AND KEEP NEW HABITS"},"content":{"rendered":"\n
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Many of us have a desire to eat much healthier and be more active but it can be difficult to make the necessary changes, particularly ones that will last. <\/p>\n\n\n\n
The time it takes to form a new habit can vary widely depending on the behaviour, the person, and the circumstances, between other factors. A lot of variation exists, both among people and among habits \u2013 some people are more habit-resistant than others, and some habits are harder to pick up (or give up) than others.<\/p>\n\n\n\n
Before starting new habits, think about your real motivation and needs. <\/strong>Bear in mind that habits are responses to needs. This sounds obvious, but countless efforts at habit change ignore its implications. If you eat badly, you might resolve to start eating well, but if you’re eating chocolate to feel comforted and happy, trying to replace them with carrots will not help. In this case, what’s required isn’t a better diet, but an alternative way to feel comforted and relaxed.<\/p>\n\n\n\n The following steps are based upon results from behavioural psychology research and explain what it takes to start new habits:<\/p>\n\n\n\n To create a new habit, you must first simplify the behaviour. Make it tiny, even ridiculous. A good tiny behaviour is easy to do \u2013 and fast.<\/p>\n\n\n\n Example: Walk 3 minutes or do 2 push-ups<\/p>\n\n\n\n In the beginning, performance doesn\u2019t matter. You can build up to the level of performance that you want once the behaviour becomes consistent.<\/p>\n\n\n\n Find an existing routine to be your reminder for the new tiny behaviour.<\/p>\n\n\n\n For example, let\u2019s say you want to build a new habit of doing 10 push-ups each day at lunchtime. You might start by choosing a time-based trigger and saying something like, \u201cDuring my lunch break each day, I\u2019ll do 10 push-ups.\u201d This might work, but it\u2019s not very specific.<\/p>\n\n\n\n Alternatively, you could create a trigger around a very specific preceding event that happens right around your lunch break. For example, \u201cWhen I close my laptop to leave for lunch, I\u2019ll do 10 push-ups.\u201d In this case, the very specific action of \u201cclosing the laptop\u201d is a perfect trigger for what to do next (your 10 push-ups). There is no mistaking when you should do the new habit.<\/p>\n\n\n\n Focus on doing the little new behaviour as part of your routine- every day, or as much as possible. Keep the behaviour simple until it becomes a solid habit. It\u2019s important to remember that lasting change is a product of daily habits, not once\u2013in\u2013a\u2013lifetime transformations.<\/p>\n\n\n\n The idea that when forming a new habit, you can’t miss a day or all is lost is just another myth. Missing one opportunity to perform the behaviour does not materially affect the habit formation process. In other words, building better habits is not an all-or-nothing process.<\/p>\n\n\n\n Last but not least, don\u00b4t forget to celebrate. It\u2019s especially important that you reward yourself each time you practice your new habit.<\/p>\n\n\n\nStep 1: Choose a Habit That\u2019s Incredibly Easy to Start <\/h2>\n\n\n\n
Step 2: Integrate it in your routine<\/h2>\n\n\n\n
Step 3: Train the cycle<\/h2>\n\n\n\n