10 steps to create new habits that stick

In today’s fast-paced world, developing new habits that stick can be a challenge. Many of us have experienced the frustration of starting a new habit, only to fall back into our old ways after a few weeks. But fear not! This comprehensive guide will provide you with a 9-step process to build new habits that will become a permanent part of your daily routine. By following these steps, you can develop positive habits and achieve long-term success.

Why Are Habits Important?

Habits are powerful because they are automatic behaviors that require minimal effort or conscious thought. Once a habit is established, it becomes second nature, making it easier to consistently and effortlessly engage in a particular activity. This allows us to free up our mental energy and focus on other important aspects of our lives.

Here are the steps to help you establish new habits that will stick with you:

Step 1: Focus on just One New Habit

To build a new habit successfully, it’s crucial to focus on one habit at a time. Trying to tackle multiple habits simultaneously can spread your willpower thin and decrease your chances of success. Identify the one new habit you want to form and become an expert in it. Research and self-educate yourself about this activity. By concentrating your efforts on a single habit, you can channel your willpower and increase your odds of success.

Step 2: Commit to a Minimum of 30 Days

The length of time it takes to build a new habit can vary from person to person and habit to habit. While some may say it takes 21 days, others claim it takes up to 66 days. To keep it simple, commit to practicing your new habit for a minimum of 30 days. During this time, focus all your energy on completing this habit. By dedicating yourself to the habit for a specific duration, you increase the likelihood of it becoming ingrained in your daily routine.

Step 3: Anchor Your New Habit to an Established Routine

To make your new habit stick, it’s essential to anchor it to an established routine. This strategy, known as “habit stacking,” leverages existing habits as triggers for new habits. By associating your new habit with a behavior you already do regularly, you create a strong trigger for the habit. For example, you can say, “After I brush my teeth at night, I will write down everything that I ate for the day.” By finding an established routine and anchoring the new habit to it, you increase the chances of successfully integrating the habit into your life.

Step 4: Use reminders

Use visual cues or reminders to prompt yourself to engage in your new habit. This could be anything from setting alarms or leaving sticky notes as reminders. These reminders will help reinforce your commitment to the habit until it becomes automatic.

Step 5: Focus on Tiny Habits

Relying solely on motivation to build a new habit can be risky. Instead, adopt the strategy of “tiny habits” pioneered by B.J. Fogg. The concept behind tiny habits is to start with small, manageable actions that turn into automatic behavior. For example, instead of committing to writing a whole chapter of your book, start with writing just one paragraph each day. By starting small, you build momentum and often end up doing more than you initially intended. Embrace the power of tiny habits to make lasting changes.

Step 6: Don’t Break the Chain

One effective strategy for maintaining new habits is the “Don’t Break the Chain” technique, famously attributed to comedian Jerry Seinfeld. The idea is to mark an X on a calendar for every day you successfully complete your desired habit. The visual representation of an unbroken chain of X’s can be a powerful motivator to maintain consistency. Even on days when you’re not in the mood or facing obstacles, the commitment to not break the chain encourages you to stick with your habit. Embrace the power of visual tracking and never break the chain.

Step 7: Plan for Obstacles and Challenges

Every new habit will have its fair share of obstacles and challenges. To overcome these hurdles, it’s crucial to anticipate and plan for them ahead of time. Consider potential obstacles such as lack of time, fatigue, or self-consciousness, and create “If-Then” statements to address them. For example, “If I don’t have time for an important goal, then I will wake up 30 minutes early every day and work on it before anything else.” By having contingency plans in place, you can navigate obstacles with ease and maintain your new habit.

Step 8: Track Your New Habit

Tracking your progress and making public declarations about your new habit can significantly enhance your commitment and accountability. Share updates on social media, use habit tracking apps, work with an accountability partner, or join a community related to your habit. The power of social approval and external accountability can help you stay committed and motivated. Additionally, use tools such as habit tracking apps or a simple calendar to visually track your progress. Regularly monitoring your habit reinforces your commitment and increases your chances of success.

Step 9: Reward Important Milestones

Building new habits doesn’t have to be all work and no play. In fact, incorporating rewards into your habit-building process can be a powerful motivator. Celebrate important milestones along your habit journey by rewarding yourself. The reward can be anything that brings you joy, such as watching a movie, having a night out, or treating yourself to something you’ve always wanted. By associating positive experiences with your habit, you reinforce its importance and make it more enjoyable.

Step 10: Build a New Identity

The final step in developing lasting new habits is to integrate them into your identity. Embrace the concept of identity-based habits, as discussed by James Clear. Make the habit a core part of who you are on the inside. Believe that the habit is an essential aspect of your identity and reinforce this belief through consistent action. For example, instead of saying, “I want to go running,” say, “I’m the type of person who loves to go running.” By aligning your internal identity with your new habit, you increase its staying power and make it a natural part of your life.

Conclusion

Building new habits that stick requires discipline, commitment, and a strategic approach. By following the 9-step process outlined in this guide, you can increase your chances of successfully integrating positive habits into your daily routine. Remember to focus on one habit at a time, commit to a minimum of 30 days, anchor your habit to an established routine, embrace tiny habits, track your progress, plan for obstacles, reward yourself, and build a new identity. With determination and consistency, you can cultivate new habits that will lead to long-term success and personal growth. Start building your new habit today and enjoy the positive impact it will have on your life.

Is there any particular habit you would like to include in your life? Please, share in the comments below, I’d love to know.

Written by Mirna