How to Build a Consistent Habit: here is what I discovered
introduction
It seems fairly easy to create an ongoing habit with a consistent approach, in theory at least. It involves identifying something you’d like to accomplish, taking action toward achieving it several times (by establishing an ongoing commitment), and, voila—habit established! In practice, however, consistency is much less dependent on sheer willpower than it is upon having a solid plan. We’re going to provide examples of how a plan will help you implement strategic ways of maintaining your behaviors.
Defining a habit
Explaining the science of habits
A habit is an action that is performed automatically over time. Your brain has a preference for using habits because they conserve mental energy by not requiring thoughts to occur as the same thought (habit) has been performed repeatedly. As a result, you can do things like brushing your teeth or checking your phone without being consciously aware of doing them.
The Power of Consistency Over Motivation
Motivation has a short shelf life; it is similar to an energy boost from eating a sugary treat. On the other hand, consistency produces results over time. You may not feel motivated every single day; however, you can maintain continuity by performing tasks, regardless of motivation level.
The Habits Loop of the Psychology of Consistency
Every habit is structured as a loop:
Trigger
This is the first step of the cycle, where your behavior begins. It can be represented by an emotion, time, or location.
Routine
The actual action associated with a habit is called a routine; this is what you do when you perform your habit.
Reward
The rewards are the positive feelings you receive from your brain* when you perform the routine. This can include pleasurable feelings, comfort, or satisfaction.
How Repetitive Learning Occurs in the Brain
Every time you repeat the habits loop, you build more of your brain’s networks. You should think of your brain’s neural pathways, these are similar to walking through grass—the more frequently you take a path, the more established it will become.
What Is Not Working for People When They Create Their New Habit*
The most common reason people do not create a new habit is that They Set Expectations That Are Too High.
Expecting to go from zero improvement to full health overnight can lead to disappointment or failure; large outcomes can be exciting, but they require smaller steps to become reality and have sustainable momentum, all of which is supported by reasonable steps toward achieving those large outcome results.
The Other Challenge Is the Over-Reliance on Willpower
Unless your willpower will support the habit being established, it will be lost in many ways. Systems work better than willpower every time.
Ignoring Environment and Activate
Some things in your surroundings have a great deal to do with how you will behave; if your phone is always next to you, you will have the urge to use it.
What is Important When Selecting a New Habit
Matching Habits to Who You Are
Your best, most successful habits are those which have developed from your sense of who you are. Instead of saying you want to run, say that you are a “runner.” When running is who you are, you will have no trouble maintaining that activity.
Making Progress on Habits One at a Time
Concentration is a key factor to being successful with habits; accomplishing one habit regularly is far better than accomplishing five habits on occasion.
The Below Sections are Designed to Lead a User Through the Development of a New It is Suggested to Start with a Very Small Habit (An Example) Habit
If you want to become a better reader, read one page. If you want to exercise on a daily basis, try a single push-up. This gives you the confidence to continue and ultimately leads to much larger successes.
Make a Habit Obvious
You need to use visual reminders all around you to reinforce the habit you are trying to create.
Make a Habit Easy to Start
Make things as easy as possible; if a habit is difficult to get started, it will not be maintained.
Make a Habit More Attractive
If you combine your new habit with something enjoyable, you will find it much easier to create a consistent habit over time. Music, cozy clothing and warm drinks can all work as motivators.
Make a Habit Rewarding
Immediate reinforcement of your behaviour (a checkmark) will make your brain associate the two and develop a permanent association with that habit.
The Benefits of Habit Stacking
How Habit Stacking Works?
When you stack your habits together, you use your old habits as cues for your new habits.
Examples of Habit Stacking
For example, after I brush my teeth, I will floss. After I make coffee, I will take one minute to journal.
Creating Your Environment to Facilitate Your Habits
Reducing Friction
To create a more supportive environment, you will want to increase the difficulty of your bad habits and decrease the difficulty of your good habits. Make it difficult to access your distractions and have all the tools you need ready when you need them.
Increasing Positive Cues
Design your environment in a way that reminds you to take action. Use visuals (such as notes), alarms, and layout.
Tracking Your Progress Without Getting Too Obsessed
How to Track Without Becoming Obsessive
Calendars, notebooks, and habit apps are all effective methods for tracking. Use the simplest method possible.
How “Don’t Break the Chain” Works
Seeing your streaks will motivate you to continue.
How Long Does It Really Take to Build a Habit? Debunking the 21-Day Myth
The amount of time it takes to develop a habit is not a definite period; rather, a person develops a habit based on how much they practice.
It’s Substantial.
The scientific evidence of how to form habits is that people take a variety of time frames to form new habits based on what they see in the world.
Practice Makes Perfect.
You need to practice over and over again until you’ve formed the habit that you want. Whether you can practice on the short side or long side is less important than actually creating the habit.
Keeping Yourself Motivated When You Don’t Want to Be Motivated.
You Can Do It.
When your desire to change diminishes, sticking with the change will be difficult. That’s why it is imperative that you create systems, plans, and the proper habits to establish long-term success.
Getting Back on Track After You Make a Mistake
You Have to Try Again
Making a mistake is common among many of us; however, repeating the same behavior or mistake over and over can become a pattern, so immediately get back on track.
The Power of Compassion and Guilt
When you’ve made a mistake, you should always be compassionate to yourself, but don’t make excuses, instead learn from it and continue forward.
Taking Habits from a Strain to a Lifestyle
The Habit of Being The Way You Are is Automatic
Over time, the habit will become the new normal for you to do things.
When you develop a habit of being the way you are, consistency comes naturally.
Examples of Daily Consistent Habits in Real Life
Fitness
Working out 10 minutes every day is much better than doing it for 4 hours every 2 weeks.
Learning
When you read 10 minutes every day, you end up reading thousands of pages over your lifetime.
Productivity
Making a plan for each day will give you more clarity and reduce your stress level.
Things Not to Do When Creating Habits
Starting Off Too Fast
When starting your habit, you must be slow and steady.
Don’t Compare Your Journey to Someone Else
You have your own timeline; focus on improvement and growth instead of aiming for perfection.
Ways to Help You Create Habits
Habit Tracking Software
Habit tracking software can give you the visual motivation you need to create a habit.
Getting Accountability
Using a friend, coach, or support group will provide accountability for your goal.
What To Know About Habit Consistency:
Even though the habit you build isn’t going to be perfect, the important part of building consistency in your habits is to show up no matter what. Take baby steps. Be patient. Trust the process. Remember, the habits that you create will determine the kind of day that you will have and how your daily routine will shape the rest of your life.
Frequently Asked Questions (FAQs)
1. What habit have you been trying to build for a long time, and why do you think it hasn’t stuck yet?
2. Which small change could you make today to make your habit easier to follow consistently?
3. How does your current environment support or sabotage your daily habits?
4. What would your life look like in six months if you stayed consistent with just one positive habit?
5. When motivation fades, what system or reminder could help you stay on track?
