12 Steps to a Healthier Lifestyle
Over the past few weeks, I've shared a portion of my journey towards a healthier life, discussing various healthy habits. The idea of making sudden (multiple) changes can be overwhelming. Therefore, I want to delve into the process of acquiring good habits and how to implement them step by step.
How to Form a Habit?
Learning a new habit is a personal and dynamic process. There's no strict rule on how long it takes because it depends on various factors, including habit complexity, individual differences, and consistency in behavior execution. While the notion of forming a new habit in 21 days is common, it's more of a general guideline than a scientifically established fact. Research suggests that the time required to form a new habit varies, averaging between 18 and 254 days, depending on complexity and the individual. A study in the European Journal of Social Psychology proposed an average of about 66 days, but with significant variability among participants.
Let's assume that, on average, it takes 66 days to learn a new habit. Additionally, it's crucial to implement a maximum of 2 new habits simultaneously to ensure success. Research indicates that learning a new habit, even a healthy one, is stressful for your body and mind. Introducing more than 2 habits at once can lead to stress overload, causing many to give up after a few weeks.
The 12-Step Plan
Step 1: Choose a Specific Habit
Clearly define the habit you want to develop. Make it specific and measurable. For instance, "meditate for 10 minutes daily" instead of the generic "meditate more."
Step 2: Start Small
Take a small and achievable first step. For exercise, this could be something like "Stretch for 5 minutes every day" to minimize resistance and make it easier to start.
Step 3: Create a Plan
Determine when and where you'll perform the new habit. Establish a specific routine to anchor the behavior. For example, "Every morning after waking up, I meditate in the living room." Also, adjust your environment to facilitate the habit – create a tranquil space for meditation.
Step 4: Link to an Existing Habit
Associate the new habit with an existing one to ease integration. If you're used to making coffee in the morning, meditate while the coffee brews.
Step 5: Be Consistent
Consistency is crucial. Stick to your plan, even on difficult days. This strengthens the behavior pattern and ingrains the habit.
Step 6: Track Your Progress
Maintain a journal or use an app to monitor progress. Visualizing success can be motivating and helps you stay on course.
Step 7: Reward Yourself
Celebrate milestones to reinforce positive feelings about the habit and encourage continued effort.
Step 8: Adjust as Needed
As the initial step becomes a habit, slowly introduce more challenges. For example, increase meditation session durations to 15 minutes. Be willing to make adjustments if the chosen approach isn't effective.
Step 9: Be Patient
Forming habits takes time. Be patient and understand that there will be ups and downs. Regain focus if you fall out of the routine and continue.
Step 10: Seek Support
The habit formation process can be challenging, and it's okay to ask for help. Find support from friends, family, or online communities with similar goals. Collaborating with others on the same journey can be both motivating and inspiring. Share your successes and challenges to receive valuable feedback and encouragement.
Step 11: Learn from Setbacks
It's normal to occasionally fall back in the process of learning a new habit. Instead of viewing it as a failure, consider it a learning opportunity. Analyze what happened, identify the causes of the setback, and devise strategies to cope. Reflection strengthens your ability to bounce back and prepares you better for future challenges.
Step 12: Create Accountability
Share your commitment to a new habit with others. Informing people in your surroundings creates accountability. When others are aware of your efforts, you're more likely to stick to the plan, reinforcing your dedication and increasing the chances of success.
My Personal Journey
Over the years, I've adopted several new healthy habits, implementing them one at a time and choosing complementary ones once integrated. Starting with consistently waking up at the same time and later adding meditation to my morning routine, some habits formed smoothly. However, the current challenge is incorporating one hour of strength training three times a week – a habit causing frustration and resistance. Despite not enjoying the exercises, the sweat, or the subsequent muscle soreness, I've started small with three sets of two exercises three times a week, planning to expand gradually. Although I've experienced setbacks in the three weeks since I began, sharing this new habit with you increases accountability. For now, it's about taking baby steps, practicing patience, and simply committing to three sessions a week.
How Do You Know a Habit is Integrated into Your Daily Routine?
Here are some signs:
Automation: You perform the habit without conscious thought; it becomes a natural part of your routine.
Less Effort: Resistance to the habit diminishes; it requires less effort and willpower.
Repetition: You've embedded the habit repeatedly in daily life, making it a regularly recurring behavior.
Feelings of Missing Out: Skipping the habit for a day makes you feel incomplete, indicating strong integration.
Positive Impact: Positive results related to the habit become apparent, contributing to motivation for continued practice.
Remember, everyone is unique, and the time required to form a habit varies. Patience, consistency, and celebrating small successes are crucial during this process.
Conclusion: A Lifelong Journey
The path to a healthier, happier life begins with small steps. Forming good habits demands commitment and patience. By consciously opting for small, achievable changes and implementing them step by step, you create a sustainable foundation for a healthier lifestyle. Every small step, no matter how minor, positively influences your well-being. Embrace the journey, enjoy the process, and take pride in each habit you develop. You're not just building a healthier life but also a strong, resilient mindset that will support you on your journey to a better version of yourself.