Is there a bad habit that you just cannot manage to get rid of? Because it is literally wired into your brain, understanding what a habit is could be the easiest way to start making it work for you. Whether you want to get into the habit of going to the gym or get out of the habit of hitting snooze every morning, habits may be tough to overcome, even if they cause more issues than they solve.
So, how does one build a habit? Or what are the stages of habit formation? Habit formation is what we often mistake for willpower. It is the process by which an action becomes automatic or habitual through practice and repetition. It is an activity that we perform automatically in response to a contextual cue because we have linked that cue to performing that behaviour. Learning and persistence contribute to the development of habits, which is why people who have good habits rarely need to fight temptation. It is simply eliminating bad habits and picking wisely when their autopilot takes over, whether it is postponing a project, laying down for an extra hour, or ordering in.
In addition, being committed to healthier habit development requires being in a good mood and feeling well. This includes taking care of your health, eating nutritious meals, and picking foods that uplift your mood.
Is it not simple? The only caveat is that developing excellent habits requires time and effort. If you want to improve, establish new habits, or set your route in the right direction, we will help you uncover the power of habits to comprehend how you can work on them to make them stay.
5 Stages Of Habit Formation
- Set a specific goal:
The major problem with goal-driven behaviour is that it ignores the journey in favour of focusing entirely on the desired outcome. It is important that you commit unequivocally that you will start performing in a certain way 100% of the time, anytime such behaviour is needed, without setting the bar too high. Goals such as “working out consistently” might feel daunting and overly vague; but, if you opt to “work out for 30 minutes every day,” you will know exactly what to do and how often.
- Look for a cue-based plan:
You may use piggybacking as an effective tool to help you create better habits. This is where you stack an action on top of another habit you already have. That way, the first habit can act as a prompt for the second one. Having this type of strategy decreases the likelihood that you will forget to follow through since the when and where in your plan will function as triggers to your memory.
- Make persistence fun:
When you set out to create a new habit, pushing your limits and straining your limitations are likely to wear you out in the long term, leaving you looking for ways to avoid it. However, if you focus on discovering ways to make pursuing your goal enjoyable, you will be able to persist longer and eventually achieve more. At this point, temptation bundling, which includes saying things like “I can only enjoy X during or after I do my intended activity.”, makes it easier and faster to perform tasks.
- Incorporate flexibility:
When you are in the initial stages of habit formation, it is critical to deliberately incorporate some diversity in your routine. Effective habit formation is dependent on repeatedly executing a behaviour, and if your routine becomes too fragile, you will follow through less frequently. A flexible habit implies you can still complete what you need to do even if your best intentions are derailed by road congestion or an unexpected crucial meeting. On days when you are unable to practise your new habit, you can have an emergency supply of get-out-of-jail-free cards on standby.
- Make it satisfying:
It can be done by using reinforcements and tracking your habits. When the accomplishments are obvious, you are inspired to continue operating in a similar manner. You may repeat and reinforce the behaviour in this way, creating your own force field of positive effects that you unconsciously anticipate as a result of engaging in the habit that you have chosen.
How Long Does It Take To Form New Habits
Developing a new habit is no easy task. Many people struggle to create and maintain new habits. People are most likely to lose interest over time and, as a result, get off track. Maltz, a surgeon, observed that it took 21 days for his patients to acquire a new habit, in line with the 21 Habit Theory.
However, if you want to establish realistic expectations, the fact is that it takes more than two months for a new behaviour to become habitual (66 days to be exact) and to integrate a change in behaviour in your life — not 21 days. Although the length of time it takes to create a new habit varies greatly depending on the behaviour, the person, and the environment. The time it takes for a new behaviour to feel routine might range between 18 and 254 days.
Since there is no one-size-fits-all number, this time range is so vast; some habits are simpler to establish than others, and some people may find it easier to develop new habits. The only timeline that is correct is the one that works best for each person.
References:
- https://jamesclear.com/identity-based-habits
- https://www.psychologytoday.com/us/basics/habit-formation
- https://jamesclear.com/three-steps-habit-change
- https://www.briantracy.com/blog/personal-success/seven-steps-to-developing-a-new-habit/
- https://www.lifehack.org/889303/habit-formation
