{"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

When it comes to eating well and moving more, most of us know what we ought to do, the problem is actually doing it. Here, we will explain how to set and keep\u200b new habits in easy steps.<\/em><\/h3>\n\n\n\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

Step 1: Choose a Habit That\u2019s Incredibly Easy to Start <\/h2>\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

Step 2: Integrate it in your routine<\/h2>\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

Step 3: Train the cycle<\/h2>\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\n

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How to set and keep new habits<\/h2>\n\n\n\n

One of the biggest problems with becoming more active and set up new goals is that there are lots of distractions in our life \u2013 we\u2019re busy, time is limited and we have established habits that are very hard to break.<\/p>\n\n\n\n

So, what can we do to help ourselves achieve these new goals?<\/p>\n\n\n\n

We are all busy, so make smaller, easier changes that can easily fit into your existing lives. This way, there is a much higher chance of forming new habits which had the potential to last.<\/p>\n\n\n\n

Do not try to change too many things (habits) at once, which can only lead to disappointment.<\/p>\n\n\n\n

When you try to create too many habits at once (i.e. eliminate sugar, workout every day, etc.), <\/em>you drastically reduce your chances of <\/strong>sticking<\/strong><\/em> to new healthy habits and changes.<\/strong><\/p>\n\n\n\n

Instead, Start Small<\/strong>.<\/p>\n\n\n\n

Start by making small changes and implementing just 1 or 2 habits at a time<\/a>. They should be so incredibly simple that they almost feel too easy…<\/p>\n\n\n\n

For example, some easy changes to increase physical activity at your workplace are:<\/p>\n\n\n\n