We all want to develop a few healthier habits. But change isn’t always easy, and it can be even harder to develop new healthier habits into one’s pre-existing daily routine. Thankfully there are some ways to help introduce these habits into more efficiently. 
Here’s how:
1. Start Small
Changing habits at once probably won’t have lasting results. B.J. Fogg, a Stanford University researcher, told the New York Times that “big behavior changes require a high level of motivation that often can’t be sustained.”
Therefore, it is better to slowly incorporate small changes into one’s daily life instead of making bigger, more drastic changes. Examples include taking a short daily walk or having fruit with lunch every day. Adding small goals incrementally will eventually culminate in a larger change and create a more positive experience.
2. Stack Habits
Experts say “the best way to form a new habit is to tie it into an existing habit,” the New York Times says. People should look for patterns in their current daily routines and identify opportunities to incorporate new habits.
For example, people can try reading while drinking their morning coffee or doing yoga in front of the television instead of eating. Whatever the case, this building-block approach is the most effective.
3. Plan It Out
Planning out small, attainable goals can help people stick to developing new routines. It can be easy to forget these routines when life gets crazy, so it’s important to recognize opportunities to plan actions in advance.
“By doing things like prepping meals ahead of time, picking out an outfit the night before work, or having an alternate home workout option for the days you can’t make it to the gym, you help set yourself up for success even when you’re hurried,” Mental Health America (MHA) says.
People should also consider any obstacles and think of how to work past them. “Think about what might derail your best efforts to live healthier,” News In Health (NIH) says. “How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits?”
4. Be Patient
“Don’t beat yourself up if you miss a day.” That is the direct message from MHA.
Developing health routines takes time, so people should be patient with themselves while working on these life changes. It’s normal to skip out on these new routines initially but if people are doing better each day, it’s not about being perfect.
“When you’re really struggling with these behaviors, ask yourself if more is going on.” NIH Behavior Change Expert Dr. Susan Czajkowski says other health issues could get in the way when people try to adopt new ones.
A health professional can help address any underlying issues in these scenarios and help people work past these barriers. While this can be frustrating, Czajkowski says, “what’s most important is to keep moving forward.”
5. Reward Yourself
“Rewards are an important part of habit formation,” the New York Times says. Sometimes rewards are immediate, and sometimes they are delayed.
For the habits that take longer to develop, rewarding oneself can keep one’s motivation high and remind people what they are working for.
“Listening to audiobooks while running, for example, or watching a favorite cooking show on the treadmill can help reinforce an exercise habit,” the New York Times says. Aside from this, treating oneself to a new movie or video game can be another form of positive reinforcement.
Good luck with your new habits and motivation. These tips should help you feel more accomplished than ever! Here’s to a happier and healthier you!
