It’s not uncommon to find people who dropped out of the gym in the second month or who haven’t been able to keep up a daily read for a long. This happens because they find it difficult to create habits.
On the other hand, some maintain the same practices for many years in their daily lives and achieve things others cannot. Those who know how to create a pattern can learn new languages, maintain an efficient study routine, and play sports, among many other desired activities.
Faced with these statements, you must ask yourself: “how to create a habit?”. We can help! In this text, you will find a complete guide on how to create, how long it takes, and tips for maintaining them. Come on?
How to Build a Habit?
The keyword for anyone who wants to establish a habit is effort. It would help if you made your body and your rhythm of life adapt to the new routine.
After all, this was previously unknown. In addition to effort, to create habits, it is also necessary to have consistency and perseverance, characteristics that will prevent you from giving up. Incorporating behavior into our practices makes it easier to execute it naturally, making it part of our daily lives.
Once you’ve defined your goal, it’s time to start the journey. If your goal is something that motivates you, it will be easier to get started. Check out now six practical ways to create a habit.
1. Set a big goal and small steps
The first tip to creating a habit is how you approach the experience. To create patterns, you need to have big goals and dream big. Instead of: “I want to learn English,” for example, say: “I want to have fluent English.” This objective must be balanced by small steps, which must be completed daily, little by little.
In addition to understanding the importance of creating habits, you need to understand the importance of these goals. While your goal is what you intend to achieve someday, small steps are the minimum amount of work to be done each day that will contribute to achieving the ultimate goal.
2. Define your objective well
Putting something like “read every day” won’t help you develop the habit of reading. A well-defined objective is essential. Instead of reading 15 minutes a day in the afternoon, I prefer to read 30 minutes a day before bed. Specific goals make it easier to incorporate them into your routine until they become habitual.
3. Have concrete thoughts
It would help if you were very clear about what habit you want. Then, think about how you will approach it with that in mind. When thinking about an addiction to establish, many people forget about a critical point: knowing what change they want to occur.
A study published in 1999 by the University of California at Los Angeles showed that people who set specific steps and goals in what they idealized are more likely to persevere than people who create less concrete idealizations.
So instead of imagining yourself running 20km without getting tired, imagine yourself training, “starting from the beginning.” This thought of the certainty that you will succeed little by little will help to reduce your anxiety.
4. “Continue” a behavior
If possible, try to continue the habits you already have. It works like this: you will take advantage of an old habit and insert a new one into it. Instead of stating something like “I will eat fruit every day,” “in addition to coffee and bread for breakfast, I will insert a fruit.” That way, you take advantage of the energy you usually use to insert something new.
5. Eliminate excesses
Studies prove that making decisions requires “mental energy,” even the most straightforward decisions. To avoid this expense, the option is to make some activities routine. With a set time to shower, for example, you don’t have to wonder if it’s better to go to the bathroom as soon as you get home from work, at 7 pm, or rest a little and go to the shower just before bed, at 9 pm. In addition to saving energy, this routine will help you maintain discipline.
If you are looking to learn how to create a habit because you want to eat healthier, for example, instead of believing that you can resist the temptation to eat unhealthy foods, remove them from your shopping list. That way, you can keep your goal without slipping, save yourself the mental wear and tear and deprive yourself of the feeling of guilt that usually follows after breaking a plan.
6. Don’t give up!
Even if you know how to create a habit, the task is still not easy. A new pattern is fragile, so you must avoid anything that might make you think about quitting or distract you from focusing.
For example: if you want to establish the habit of drinking more water in your daily life, start carrying a bottle with you wherever you go. Please take it to work, your room, the living room, the office… That way, you won’t have the excuse that the water is too far away, that you’re too tired to get out of bed and get it, etc. Make your life easier and make a habit your routine!
How Long Does It Take to Create a Habit?