Bad habits are easy to pick up, but extremely difficult to break. Good habits, on the other hand, take longer and are more challenging. Thankfully, scholars agree that it takes a person about three weeks on average to set up a good habit. This article gives you more details.
Steps
Step 1. Know what you want
If you can perfectly visualize the goal in your head, the job will be easier.
Step 2. Make a list of the benefits you will get from taking on a new habit
For example, if you quit smoking, you will be healthier. Make a second separate list of disadvantages, for example, people won't see how "cool" you are. Try to refute the disadvantages, for example, if others really like you, they will appreciate your change.
Step 3. Engage in the new habit
If you want to change, you have to commit yourself. Do not give up if you fail, and don't feel guilty if it happens. Usually, it's not your fault.
Step 4. Set your goals, and reward yourself when you reach them
Write down achievable goals on slips of paper and stick them everywhere around you: in the kitchen, bedroom, office, even the bathroom if needed. Once you reach one, reward yourself with a movie or pizza. Although the prize doesn't have to be the only reason to change.
Step 5. Start slowly
If you want to get stronger or faster, choose to do some short exercises at first. Then, gradually increase them to adapt to the new habit.
Step 6. Choose to be consistent over performance
For example, if your goal is to do pushups every day, it's better to start by doing one every day for a month, rather than doing 20 for two days and then giving up. After exercising consistently for a number of days, you will have gotten into the habit. Then from there you can gradually increase the number of pushups, trying to do more and more every day.
Step 7. Talk to a friend
It is there for that. To comfort you and help you in times of need. Ask him to keep track of your achievements, or to be your therapist, if something goes wrong. It's a good thing to get him involved, and he should be happy to help you.
Step 8. Even after setting your goals, do not continue smoking, taking drugs or stopping physical activity
You will have to change the habit forever, if you want to get serious, and you can't stop after just three weeks.
Step 9. It may be difficult to find reasons to change your lifestyle
Getting into a good habit is as difficult as exercising or losing an even more unhealthy habit like smoking. Resolve to follow the right path every Monday, if during the week you have gone out of good intentions; this way you have 52 chances in a year to motivate yourself to make a change in your life. In the United States, there is a non-profit campaign organized by the national public health “Healthy Monday” that encourages people to dedicate Mondays to all things healthy. You can take it as a cue too!
Advice
- If you are trying to get into a good habit, then it means you probably have a bad habit to break. If so, remove everything from your home or workstation that is connected to the bad habit or that makes you want it. If you want to quit smoking, get rid of cigarettes. If you want to eat healthy, eliminate most of the unhealthy foods you have in the pantry, etc …
- Insert the habit into a procedure to become habitual. For example, enter the habit to take immediately after brushing your teeth in the morning, or first thing as soon as you arrive at the office.
