Let’s be honest here: all of us are creatures of habit. As a financial professional by trade, I thoroughly understand the importance of creating good habits when it comes to investing your money. In fact, the best performers are people who develop effective habits over time and have the discipline to maintain them. Of course, in the nature of my work, there is always the potential for things not to go your way, but for the most part, having an established professional routine comes with several benefits.
The same thing goes for developing healthy habits in your personal life
Behavioural scientists who study habit formation have suggested that many of us try to create healthy habits, well… simply put, the wrong way. For example, we often make bold resolutions to transform our lives by exercising or losing weight without first taking the steps to set ourselves up for success.
So, after a little digging, I’ve found some information on how you can help yourself form healthy habits.
Please note, I’m not a medical professional. All research conducted was done independently, and I highly suggest that before embarking on anything that can impact your health, you consult with your doctor first.
Stacking habits
The best way to form a new habit is to tie it into a preexisting habit. Look for daily patterns and think about how you can use an existing habit to build new ones.
For most of us, our morning routine is pretty set, so that’s a great place to start stacking new habits. A morning cup of coffee, for example, could be a great opportunity for a new one-minute meditation. Or, perhaps a sillier suggestion, while you brush your teeth, you might do squats for two minutes or stand on one foot for practice – but I guess that could be a choking hazard. Perhaps not the second option.
Start small
B.J. Fogg, a Stanford University researcher and author of the acclaimed book “Tiny Habits,” notes that big behaviour changes require a high level of motivation that often isn’t sustainable. Instead, he suggests starting with tiny habits to make the new habit as easy to execute as possible in the beginning. Taking a daily short walk, for example, could be the beginning of a new jogging habit. Or, even just putting an apple in your bag could lead to a healthier eating habit.
In his personal life, Dr. Fogg reports he started a daily push-up habit. He started with only two push-ups a day, and, to make the habit stick, tied his habit to an existing habit – going to the bathroom. He began by, after going to the bathroom, dropping down and doing two push-ups. Now he allegedly has a habit of doing 40-80 push-ups a day.
Make it easy
Habit researchers know we’re more likely to form a new habit when we clear any obstacles standing in our way. Packing your gym bag and leaving it at the door is a great example of this. Dr. Wendy Wood, a research psychologist at the University of Southern California, says she began sleeping in her running clothes to make it easier for her to roll out of bed, put on her running shoes, and do a jog. Choosing an exercise that doesn’t require you to actually leave the house – like situps or jumping jacks – is also a great way to form an exercise habit.
Reward yourself
Rewards are an essential element of habit formation. When we brush our teeth, we get an immediate reward – a minty fresh mouth. However, some rewards, like weight loss or physical changes from exercise, take longer to show up. That’s why it helps to build in some immediate rewards to help you form the habit. Listening to audiobooks while running, for example, or watching your favourite show on the treadmill can help reinforce an exercise habit.
Making new healthy habits doesn’t have to be difficult. If it’s something you want to do, start by slowly working it into your routine, and with time, you’ll develop a habit in no time. Cheers!