Habits to Create Change

20 Dec Habits to Create Change

As the new year begins, it’s common to set resolutions and goals for the year ahead. However, sticking to them can be a challenge. The key might lie in building better habits rather than relying solely on motivation. Habits, which are essentially shortcuts, become automatic with repetition and can greatly aid in achieving long-term goals.

Understanding the Habit Loop: The Four Steps

The process of building a habit can be broken down into four steps:

1. Cue: A trigger that initiates a behaviour. This could be a specific time, place, or activity. For example, 3 p.m. might signal an afternoon break, or arriving home might trigger a habit like unwinding with a snack.
2. Craving: The desire or motivation to act. Without a craving for change or reward, there is no reason to take action.
3. Response: The actual behaviour performed, whether it’s a thought or action. For instance, making a cup of tea or heading to the kitchen for a snack.
4. Reward: The benefit or satisfaction gained, which reinforces the habit. Rewards satisfy cravings and teach us to repeat the behaviour in the future.

Creating Habits You Can Stick To

Building new habits requires intentionality and structure. Here are some practical steps to ensure success:

1. Set Specific Goals

Clearly define what you want to achieve. Vague goals like “get fit” or “be more mindful” are harder to stick to. Instead, aim for something measurable and actionable, such as “meditate for 10 minutes every morning” or “walk for 20 minutes three times a week.” Starting small and gradually building up is key. For example, if your ultimate goal is to walk 60 minutes three times a week, begin with 20 minutes twice a week and increase as you build consistency.

Breaking larger goals into smaller milestones can make them less overwhelming. If your aim is to lose 10 kg in a year, focus on losing 0.8 kg each month instead. These incremental achievements help maintain motivation and create a sense of progress.

2. Create a Cue-Based Plan

A detailed plan increases the likelihood of success. Think about what will cue your new habit and include specifics about when, where, and how you’ll act. For example:

• Instead of saying, “I’ll drink less,” plan: “On weekdays, I’ll limit myself to one drink at 7 p.m.”
• Link new habits to existing ones, such as flossing immediately after brushing your teeth.

Design your environment to support your goals. Keep tools and materials for desired habits visible and easily accessible. For instance, if you want to start painting, keep your supplies out and ready to use. Conversely, reduce the visibility of negative influences—hide junk food if you’re trying to eat healthier.

3. Make It Fun

Enjoyable habits are easier to maintain. If exercise feels like a chore, try activities that are more engaging, like dance classes, hiking with friends, or recreational sports. If your goal is to eat more fruits and vegetables, experiment with smoothies or colourful salads that make healthy eating more appealing.

Pairing goals with rewards can also make them more enjoyable. For example, allow yourself to watch your favourite show only while working out or listen to a beloved podcast while cooking healthy meals. Making the process fun transforms goal-setting from a task into a source of pleasure.

4. Find Social Support

Surround yourself with people who encourage and inspire you. Joining a group or club can provide accountability and motivation. For example, a running club can help you build a habit of jogging by exposing you to others who already have this routine. Positive peer influence can keep you on track and offer valuable tips for overcoming challenges.

Good habits are contagious, so spend time with people who exemplify the behaviours you want to adopt. However, set realistic expectations—if you’re starting from scratch, training with marathon runners might feel intimidating. Instead, find a group that matches your current level.

Tips for Sustaining Your Habits

1. Start Small: Avoid overwhelming yourself by taking on too much at once.
2. Habit Stacking: Link a new habit to an existing one, such as meditating after your morning coffee.
3. Track Progress: Use a journal, app, or calendar to monitor your achievements. Celebrate small milestones to maintain motivation.
4. Design Your Environment: Make your desired habits more accessible and reduce temptations that conflict with your goals.
5. Reward Yourself: Recognize and celebrate your progress to reinforce positive behaviour.
6. Create a Routine: Establish a consistent time and place for your new habits to make them easier to follow.
7. Identify Your Why: Understanding your deeper motivation for change can provide long-lasting inspiration.

Adapting to Life’s Changes

Life is unpredictable, and circumstances may require adjustments to your goals. For instance, if you’re saving for a house but the market becomes unfavourable, it’s okay to shift priorities and timelines. Flexibility ensures that your goals remain relevant and achievable despite external challenges.

Summary

Whether you’re embarking on new habits or refining existing ones, the journey requires patience, persistence, and planning. By using strategies like the SMART framework, cue-based plans, and supportive social circles, you can create lasting changes that align with your aspirations. Here’s to a year of growth and success—may your 2025 be filled with accomplishments that reflect your hard work and determination.