Creating healthy habits takes patience. To help them stick you will need to form a plan and be persistent. Commit to developing your new habit, start simple and make it daily to be successful.
What is a habit?
A habit is something you do daily without even thinking much about it. It’s something you do regularly.
Merriam-Webster’s dictionary defines a habit as an acquired mode of behavior that has become nearly or completely involuntary.
When you got up this morning did you go grab a cup of coffee first or head to the bathroom? Those actions you perform daily without thought are habits.
How long does it take to form a habit?
It takes about 66 days or 12 weeks to form a new habit. Newer research shows that is takes the average person 66 days to create a new habit. With this in mind, to be successful you will want to set your expectations appropriately.
This new research should bring some relief as most of us have been told that you only need 21 days to form a new habit. Now we can look at habits with a more long term view and not beat ourselves up when we don’t accomplish a new goal in such a short period of time.
With this newfound knowledge lets move forward and look at ways to cultivate a new habit with great success.
How can I develop a new habit?
1. Decide
What new habit do you want to cultivate? Do your research. How have others attained this same habit you are working toward? Gain inspiration from others that have gone before you.
2. Commit
Commit to developing this new habit. As noted above it takes the average person 66 days (12 weeks) to develop a new habit.
You must give yourself enough time to develop a healthy habit. Commit to a full 66 days and you will see positive results at the end.
3. Start Simple
Choose one small habit to develop. When you achieve a small success it will propel you to develop more difficult habits.
Small steps over time make for big victories.
An example of a new simple habit could be drinking 3 glasses of water a day or getting up 15 minutes earlier each morning. These smaller simple habits could then be built upon.
4. Make It Daily
The best way to train your mind and body to form a new habit is by performing it daily.
I know it can be tempting to skip your habit on the weekend but that will only stifle your progress on creating your new habit.
For example, if you are trying to form an exercise habit but then on the weekend don’t do anything active it will make it extremely difficult to get your exercise routine done on Monday.
When forming a habit making it daily will help you remain consistent.
5. Use Visual Reminders
Keep track of your progress. You want to track your results so when things get hard you can look back and see how far you have come!
Use a journal or take notes on your phone. Make a progress chart. Put a checkmark on your daily planner when you accomplish your habit for that day.
It’s easy to give up on a habit when you’re not sure of your progress.
I’ve included this simple Habit Tracker for you to print out. Write in your habit you want to cultivate and put an X in the circle for each day you complete your habit. There are 66 circles on this printable.
This is the visual encouragement you need to accomplish establishing a new healthy habit or removing an old habit.
Tape this Habit Tracker on your bathroom mirror, front door or refridgerator. Put it up in a location you will visit everyday and be reminded to stay on course with accomplishing your habit.
6. Get A Buddy or Accountability Partner
Don’t keep developing a new habit a secret. Personal motivation is great in the beginning but it can tend to fizzle out. If only you know about your new habit then skipping a day or two can become too easy.
Choose a reliable friend or family member to share your new habit with. Choose someone that you see on a regular basis during the week or talk to on a regular basis.
Ask them to check up on you each week and ask about your habit progress.
An added bonus would be to find a buddy that is wanting to develop the same new habit as you! It’s so much more motivating to develop habits with someone than doing it alone.
7. Replace Lost Needs
If you are getting rid of a bad habit make sure you are replacing it with a new good habit.
For example if you are trying to stop eating junk food in the evenings you would want to replace that evening snack with a healthy option.
You can set yourself up for success by making sure you have healthy snacking options in your pantry and fridge. Also you would remove the unhealthy snacks from your home.
You still are having an evening snack but replacing it with a healthy option.
8. Be Imperfect
When creating a new habit there will be days you won’t make your goal. The trick is to continue moving forward, pursuing your habit even when you mess-up.
Remember it takes 12 weeks to instill a new habit or get rid of an old habit. Be kind to yourself when you miss the mark.
9. Know Your End Goal
You are creating a new habit, but what is your motivation for making this habit? When you get to the end of the 66 days what will you have accomplished?
Ask yourself this question “Why do I want to build this new habit?” Next write down your answer and that is your goal! Put your goal down in ink.
Knowing WHY you want to develop a new habit gives you reason to pursue the new habit. You can also remind yourself of why you are creating this new habit on the hard days.
10. Reward Yourself!
Creating new habits takes consistency and determination. Make sure that you are rewarding yourself for all your hard work and accomplishments.
On the printable Habit Tracker there are 2 points when you can reward yourself. The first is at the halfway point (day 33) and then again at completion. Make that end reward a little extra special!
Forming a new habit is possible with a plan of action in place. Choose your habit and commit to developing it over the next 12 weeks. Make sure you print out the Habit Tracker so you can visually see your progress and get ready to celebrate!
Grab the Habit Tracker printable by filling out the form below and heading to the Freebie Library!
