{"id":4228,"date":"2021-01-28T18:26:01","date_gmt":"2021-01-29T02:26:01","guid":{"rendered":"https:\/\/blog.myshapa.com\/?p=4228"},"modified":"2022-08-19T10:02:22","modified_gmt":"2022-08-19T10:02:22","slug":"how-to-make-healthy-habits-stick","status":"publish","type":"post","link":"https:\/\/home.myshapa.com\/how-to-make-healthy-habits-stick\/","title":{"rendered":"How To Make Healthy Habits Stick"},"content":{"rendered":"\n
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It’s a new year! For many of us, it might be the beginning of new goals, new challenges, new habits and even building healthy<\/a> habits specific to our health. But now that a few weeks have passed or even a few days into the start of a new healthy habit, it would have been hard to stick to the goal. <\/p>\n\n\n\n

Curious to know the reason why almost all of us fail at building a healthy habit? What if you could harness the power of your unconscious mind, by making this process as simple and fun as possible to truly reach your goals? Let\u2019s understand the science behind behavior change and habits and what you can do to make them stick. <\/p>\n\n\n\n

What is a habit?<\/strong><\/h3>\n\n\n\n

In the context of psychology, according to APA<\/a> habit is defined as a well-learned behavior or automatic sequence of behaviors that is relatively specific and over time has become motorically reflexive and independent of motivational or cognitive influence\u2014that is, it is performed with little or no conscious intent.<\/p>\n\n\n\n

In simple terms, it is a process in which exposure to a cue (opening a room door) automatically triggers a non-conscious impulse to act (turning on the light) due to the activation of a learned association between the cue and the action.<\/p>\n\n\n\n

For example, if you walk into the door, and you switch on the light, the light turns on. But when you do that over and over again, your mind takes a shortcut. So your mind is not going through the process of saying, I\u2019m in a dark room, I should probably turn on a light, how do I do that, I should look for the switch – you don\u2019t go through that deliberation or thought process. <\/p>\n\n\n\n

The reason is your mind makes these associations between CUES and BEHAVIORS – \u201cif this, then this\u201d – If I have my shoes ready, I can go for a run or if I have fruit on the kitchen countertop, I can eat it. Sometimes as this loop continues, if you ever had a bulb burn out, even then you might still turn on the light because now it has become a HABIT. It\u2019s about your mind making that association of seeing that CUE in a certain place, that triggers the behavior. It becomes a default automatic process. <\/p>\n\n\n\n

Habits are hard at the beginning, it will take a lot of self-control and push, but once you hit that PLATEAU, it becomes automatic and may seem less stressful to do that behavior. <\/p>\n\n\n\n

As seen from the graph below, research<\/a> shows that during the habit forming phase more support and self-control is required to build habit strength, but over time it moves to the habit maintenance phase (plateau curve), where less support is required as the habit has started finding its space into the daily lifestyle. <\/p>\n\n\n\n

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The motivations behind our goals are key in making new habits stick. Here’re 5 tips from behavioral science to keep yourself motivated and stick with your goals. <\/p>\n\n\n\n

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1. Determine your WHY<\/strong><\/h4>\n\n\n\n

When you are just getting started on the journey of adding new things into your routine, it can be daunting at first. To uncover and reach a clearer perspective, it is important to be clearer on your \u201cWHY\u201d. <\/p>\n\n\n\n

When you have decided to commit to a certain behavior change, it is important to ask yourself – why have you chosen to do it? Are you doing it because you feel good? What\u2019s the reason behind the new behavior? Framing your personal WHY can create a strong foundation and you\u2019ll be more likely to move further in reaching your goal, as you know the reason behind the behavior and be successful in creating a long-term behavior change. <\/p>\n\n\n\n

2. Be Flexible<\/strong><\/h4>\n\n\n\n

You may have a structured plan for the day, but sometimes it can get offset due to unexpected scenarios, and you may have to constantly re-evaluate and adjust your behavior so you can continue to make progress even when these new changes<\/a> happen. You might even give up on adjusting due to the rapid fluctuation of your daily life. This may lead to failure and lack of sustaining the habit. But here\u2019s the thing, a successful and sustainable behavior change is one that goes through a constant improvisation. It is not a one-time set method, but life it is a series of experiments. <\/p>\n\n\n\n

To make these small adjustments, it is necessary to set realistic goals<\/a>, rather than rigid goals that are too perfectionistic. When you start your day or week be ready to embrace the unexpected. Learn to prepare a strategy to still add to your goal to stay on the continuum. <\/p>\n\n\n\n

Be flexible, you\u2019re more likely to succeed than being a perfectionist, it\u2019s okay if you\u2019re not strict! <\/p>\n\n\n\n

3. Celebration your WINS <\/strong><\/h4>\n\n\n\n

Do you celebrate the outcome more than the process? Do you only appreciate yourself after you lost a few pounds? As much importance you place on celebrating the outcome, it is important to celebrate the process more. All that you did every day to accomplish in losing the few pounds. It could be a walk you did every day, practiced intentionally eating? Anything! <\/p>\n\n\n\n

Prof. Dan Ariely<\/a> says, \u201cwhen trying to develop healthy habits, we should focus on rewarding the behavior instead of the outcome<\/em>\u201d. Reward every small step you make to achieve your goal! Reward yourself for choosing this path. <\/p>\n\n\n\n

Research has shown that celebrating your progress is crucial for your motivation. So reward yourself for choosing this path, no matter how small. Once you start doing this you are unconsciously, you can start activating the reward circuitry in your brain. This helps you continue this journey by releasing chemicals that make your feel the sense of pride and achievement! Acknowledging these emotions can empower you to create successes. <\/p>\n\n\n\n

Most importantly, BE KIND<\/a> to yourself. You are doing better each day! Realize how you are feeling, reflect on how much energy you felt after an early morning workout! Or maybe how you felt after a good 8-hour sleep. communication efforts with your kids.<\/p>\n\n\n\n

Taking a conscious pause can help realize how impactful your little effects are. This can help you to stay committed to the process. <\/p>\n\n\n\n

4. Develop a pre-commitment <\/strong><\/h4>\n\n\n\n

Let\u2019s say you set a plan to wake up at 6:00 am and head to the gym. But the next day, your alarm goes off. Your mind starts giving excuses: <\/p>\n\n\n\n

“I\u2019m tired, I wonder if it\u2019s even healthy to go workout when I\u2019m so tired<\/em>“
“Maybe I could go to the gym in the evening”
“Postpone it to tomorrow and just have a good sleep today<\/em>“<\/p>\n\n\n\n

And you end up hitting that SNOOZE button? We have all been there. <\/p>\n\n\n\n

But let\u2019s say you decided to meet your friend or partner in the gym at 6:30 am? May be you already paid for a membership. The chances of you heading to the gym at 6:30 am is higher now, due to the commitment in hand.<\/p>\n\n\n\n

5. Design your environment <\/strong><\/h4>\n\n\n\n

The environment around us drives our behavior. Ever walked into your kitchen, spotted a bag of chips, and ended up eating them? It might be the first thing you noticed? If you have been there, you know what I mean. <\/p>\n\n\n\n

Designing your environment in a way that aligns well with your goals. Start by nudging yourself in the right direction. For example: placing fruits at an eye-level, rearranging your pantry can help sustain habits long-term. By changing the environment we can change the behavior, says Prof. Dan Ariely. This reduces the friction in the environment that might impede achieving your goals.  <\/p>\n\n\n\n

Takeaway!<\/strong><\/h3>\n\n\n\n

Don\u2019t let the list overwhelm you, be kind to yourself and enjoy the process! Here are a few takeaways!<\/p>\n\n\n\n