How to Create a New Habit
Image c/o Balázs Weidner
We are what we do every day, so habits are a simple way to create our next level of self. Below, I share the three steps I use with coaching clients to support them into sticking with new habits to create long-lasting change.
Start Where You’re At
Assess your current lifestyle, and choose only one attainable goal, e.g. if you’re currently waking up right before work, and want to start the habit of daily walks, don’t set the goal of walking 10,000 steps first thing in the morning. I recommend a habit that takes 5-15 minutes for 3-5 days to start, so an attainable goal would be a 15 minute walk before work for three days in a row. The goal should be attainable so that you set yourself up for success, and want to keep going and making progress. When you’re getting started, I suggest doing the habit at the same time every day, so it becomes part of your new routine.
Stop & Notice How you Feel
Notice how you feel during and after accomplishing this new habit, and after you’ve completed your consecutive 3-5 days of action, stop doing it for a day or two, and notice how you now feel the old and familiar pain instead of the feeling of pride from doing what you said you would, and the benefits of doing the actual thing. Instead of relying on straight willpower to fuel you, use these feelings to propel you into committing to a longer streak of this new habit, simply because it makes you feel so good. When you don’t want to do the thing, go back to these feelings.
Adjust and Start Again
If you didn’t do the things you said you’d do, don’t stress, because this is where the juice is. Our subconscious mind wants to keep us safe (exactly where we’re at!), so use this as an opportunity to get curious about the self-limiting beliefs or behaviours you’ve been carrying, then intentionally do things differently.
Adjust your goal to make it more attainable, and if you successfully achieved your habit goal, set a longer one (1-2 weeks), and go back to noticing how you feel.
XOXO