How to Build Healthier Habits
Setting SMART Goals:
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It's a framework for goal setting. Here's a simple example of why you want your goal to be SMART. You want to start walking more. If you say your goal is "I'm going to walk more", then how will you know if you've achieved that goal? What does "more" mean? A SMART goal version of this would be "Over the next three weeks, I am going to get at least 7,000 steps a day." That's much more measurable and includes a timeframe. Three weeks from now, you'll know if you met that goal if you track your steps. Ensure your goal is realistic also. If you currently average 3,000 steps a day, striving for 7,000 is a huge increase that may not be achievable.
Here are three tips on how to start new habits and three tips on breaking unwanted habits:
Starting New Habits:
Start Small: Begin with tiny changes that are easy to incorporate into your daily routine. Whether it's adding a serving of vegetables to your meals or taking a short walk after dinner, starting small sets you up for success. Research published in the European Journal of Social Psychology suggests that habit formation can take anywhere from 18 to 254 days, with an average of 66 days for a behavior to become automatic. Consistency is key during this initial period.
Set Reminders: Use reminders to prompt yourself to perform your new habit. Whether it's setting alarms on your phone or leaving sticky notes in visible places, reminders help keep your habit top of mind. Studies have shown that visual cues can significantly increase habit retention and consistency.
Track Your Progress: Keep track of your daily habits using a journal or habit-tracking app. Seeing your progress visually can be highly motivating and can help reinforce your commitment to your new habit. Additionally, tracking allows you to identify patterns and adjust your approach as needed.
Breaking Unwanted Habits:
Identify Triggers: Understand the triggers that lead to your bad habits and develop strategies to address them. Whether it's stress, boredom, or environmental cues, recognizing your triggers empowers you to respond proactively. If you know you can't resist cookies and you're trying to lose body fat, try to keep cookies out of your house for a time. This doesn't mean you'll never have a cookie, but for right now, keeping them nearby isn't serving you.
Replace with Positive Alternatives: Replace your bad habits with healthier alternatives. For example, if you tend to snack on unhealthy foods when stressed, find alternative stress-relief techniques such as deep breathing exercises or going for a walk. I love soda and when I started my weight loss journey, I committed to only having diet soda and no full-sugar soda. Simple swaps.
Seek Support: Surround yourself with a supportive network of friends, family, or a mentor who can encourage you and hold you accountable. According to research published in Health Psychology, social support plays a significant role in habit formation and maintenance. Having someone to share your journey with can make all the difference. This is why hiring a coach can be helpful.
Remember, progress not perfection. Habit change is challenging -- give yourself patience along the way.
What habit will you tackle next?!
