Are you tired of starting new habits only to give up a few weeks later? Well, have no fear! We’ve got you covered with these 15 bite-sized tips on how to form a new habit and make it stick.
From using micro habits to get going, to being compassionate with yourself, to incorporating new habits into your daily routine and setting specific goals, we’ve got all the advice and inspiration you need to finally make those positive changes in your life.
No more excuses, no more procrastinating. With our helpful tips, you’ll be able to form new habits and make them stick in no time!
So, roll up your sleeves and let’s get started on building the life you’ve always wanted!
1. Start By Visualising The Completed Habit
One effective way to form a new habit is to start by visualising yourself successfully completing the habit. This can help to create a clear mental image of what you want to achieve, and can serve as a powerful motivator. Research has shown that visualization can help to activate the same parts of the brain as actually performing an action, which can make it easier to take the first steps towards forming a new habit.
Additionally, visualising your goal will give you a better understanding of what resources or support you may need in order to achieve it. It will help you to identify obstacles, such as a lack of time or self-discipline and come up with solutions to overcome them. This will make it more likely to stay committed to your habit, even when things get tough.
2. Commit to a Short Period Initially
Let me tell you something – when it comes to forming new habits, we all have this grand idea in our heads that we’re going to wake up tomorrow and suddenly become a completely different person. But it just doesn’t work that way!
The truth is, forming a new habit is hard work. It takes time, dedication, and a whole lot of willpower. But that doesn’t mean it’s impossible. The key is to start small, and to set yourself up for success from the beginning.
Commit to a short period initially. Instead of trying to change your entire life overnight, start by committing to a new habit for just one week. Or even just one day. Pick something that’s manageable, and something that you know you can accomplish.
Once you’ve successfully completed that one week, or one day, give yourself a pat on the back. Acknowledge the progress you’ve made, and then commit to another week. And another. And another.
And before you know it, you’ll be a master of your habits. And you’ll be doing what it takes to succeed without even thinking about it. But most importantly, you’ll look back and be proud of the progress you’ve made.
And remember, if you can’t do it for a week, do it for a day. if you can’t do it for a day, do it for 5 minutes. Consistency is key and small wins will lead to great ones.
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3. Set a specific goal
Do you ever feel like you’re just going through the motions, without a clear direction in mind? Setting a specific goal is the first step to gaining clarity and purpose for your new habit ambition.
When it comes to forming a new habit, setting a specific goal is essential. It allows you to focus your energy on something specific, rather than just aimlessly trying to change your behavior.
To set a specific goal, it’s important to make it SMART: Specific, Measurable, Achievable, Realistic, and Time-bound. This means that your goal should be clear and specific, something you can measure, achievable, realistic, and have a deadline.
For example, instead of saying “I want to get fit,” a SMART goal would be “I will run 3 miles three times a week for the next 3 months.”
By setting a specific goal, you will have a clear target to work towards, which will make it easier to stay motivated and on track.
But remember, setting a goal is just the beginning. The real work is in the follow-through. It takes discipline and dedication to achieve your goals, but with the right mindset and support, you can make it happen.
Take control of your future by setting specific goals and moving forward with purpose.
4. Measure Successes, Not Failures
I’ve got a little secret to share with you – when it comes to forming new habits, it’s all about perspective. You see, a lot of people get caught up in focusing on their failures. They beat themselves up over every little slip-up, and they let it get them down. But let me tell you, my friends, that is no way to live!
You see, measuring successes, not failures is key to habit formation. It’s all about celebrating the wins, no matter how small they may be. I mean, think about it, you’re working hard to make a change in your life, so why not give yourself a little pat on the back every now and then?
Here’s an example, let’s say you’re trying to form a habit of eating healthier. One day, you might find yourself reaching for a donut instead of a piece of fruit. It happens to the best of us. But instead of beating yourself up over that one little slip-up, take a step back and look at all the times you DID make the healthy choice. That’s something to be proud of!
Plus, it’s more fun to focus on the positive, right? Imagine this, every time you achieve your habit for a week/month etc, you get to eat a piece of cake, take a day off, or treat yourself to a massage, something that makes you happy.
Measure your successes, not your failures. Celebrate the small wins, and let them motivate you to keep going. And remember, progress, not perfection is what you should aim for.
5. Form A Trigger
Alright, folks, you’re not gonna believe this, but I have a tip that’s gonna change your life. Are you ready? It’s called “forming a trigger”.
You see, when it comes to forming new habits, it’s all about making it easy for yourself. And one of the best ways to do that is by creating a trigger. It’s kind of like Pavlov’s dog, you know? Ring a bell, and the dog starts salivating. It’s the same thing with forming new habits. You create a trigger, and BOOM! Habit formed.
Now let me give you an example, let’s say you’re trying to form a habit of going for a run every morning. Your trigger could be brushing your teeth. Every time you brush your teeth, you think “ok time to run”. And before you know it, you’ll be running every morning without even thinking about it.
Another example, let’s say you’re trying to form a habit of reading before bed. Your trigger could be setting up your book next to your pillow. That way, when you see it, you’ll be reminded to read. And you’ll be enjoying your reading time in no time.
Now, I know some of you might be thinking “But wait, what if I don’t brush my teeth or what if I don’t see my book?” Don’t worry, that’s why it’s called forming a habit, it’s not called “perfecting a habit”. The idea is to make it easier for you to do the habit, not harder. And the key is to keep it simple, make it fun and celebrate the progress.
So, folks, there you have it, the magic of forming a trigger. Trust me, it works. Give it a try, and you’ll be forming new habits in no time!
6. Start With Small Simple Steps
Are you ready for a piece of wisdom? This one’s a cracker, and it’s going to change the habit forming game for you. The key to forming new habits is to start with small, simple steps. That’s right, you heard me, small and simple.
You see, a lot of people make the mistake of trying to change everything all at once. They think “I’m gonna go from couch potato to marathon runner overnight” or “I’m gonna stop eating junk food and only eat kale salads”. And then they burn out, they give up, they fall back into old habits.
But here’s the thing, the small steps add up. It’s like building a house. You don’t start with the roof, you start with the foundation. And that’s what you should do when forming new habits. Start small and simple. And then build on that.
For example, let’s say you’re trying to form a habit of exercising. Instead of trying to run a marathon, start by going for a walk around the block. Once that becomes easy, you can start going for a longer walk. And then maybe add a little jog. And before you know it, you’ll be running a marathon.
7. Write Down Why You Are Doing It
One of the most effective ways to form a new habit is to write down why you are doing it. This can help to create a clear sense of purpose and motivation, and can serve as a reminder of why you started in the first place.
When you write down why you’re doing something, you are making a conscious decision, a commitment, something that is harder to break. Additionally, when you write it down, you are creating a record of your progress, something that you can look back on and remind yourself of the progress you have made, that will give you a sense of accomplishment, and the motivation to keep going.
For example, let’s say you’re trying to form a habit of going to bed earlier. You might write down that you’re doing it to improve your energy levels, to feel more refreshed in the morning, or to reduce stress levels.
Writing down your reasons for forming a new habit is also useful for identifying any potential roadblocks or obstacles you might face, such as time constraints or a lack of self-discipline, and coming up with strategies to overcome them.
8. Prepare for Setbacks
When it comes to forming new habits, things don’t always go according to plan. Sometimes, no matter how hard we try, we’re gonna hit a roadblock. But here’s the thing, my friends, it’s not about avoiding setbacks, it’s about preparing for them.
You see, when we’re working on forming a new habit, we’re gonna encounter obstacles. We might miss a day or two of our habit, we might lose motivation, or something might come up that throws our plans off track. But that’s okay. It’s part of the process.
But here’s the key, if you’re prepared for setbacks before they happen, you’ll be much more likely to get back on track when they do. It’s like having a spare tyre for your car. You hope you’ll never need it, but you’re sure glad to have it when you do.
So, how do we prepare for setbacks? It’s easy. Have a plan. Let’s say you’re trying to form a habit of eating healthier. Before you start, come up with a plan of what you’ll do if you slip up. Will you have a healthy snack ready to go? Will you remind yourself why you’re doing this? Will you make yourself a promise to not beat yourself up over it?
And most importantly, don’t take yourself too seriously, life happens and setbacks are part of the process, have fun and keep going.
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9. Get Support
It’s not always easy to form new habits alone. But I want you to know that you’re not alone. We’re in this together. And one of the most effective ways to form a new habit is to get support.
You see, when we’re trying to form a new habit, it can be easy to get discouraged or lose motivation. But when we have someone to support us, it’s much easier to stay on track. Someone who can hold us accountable, offer encouragement, or just listen when we need to vent.
Getting support can come in many forms, it could be a friend, a family member, a coach, or even an online community. The idea is to have someone who will help you stay on track, celebrate your successes, and help you overcome setbacks.
Find someone who will help you stay on track, and who will be there to cheer you on when you need it.
Remember, we’re here to support each other, let’s make it happen, together.
10. Take Away Temptations
You’re gonna love this one. The secret to forming new habits is simple – take away the temptations. Just like a kid and a cookie jar, if the cookie jar is gone, the kid can’t eat cookies. If the temptation is gone, you can’t give in to it. Genius, right?
Now I know what you might be thinking “But wait, I can’t just get rid of everything I like in my life” , and you’re right, you can’t. But you can definitely minimise the temptations.
For example, let’s say you’re trying to form a habit of eating healthier. Instead of keeping a stash of chocolate bars in the cupboard, keep some fresh fruit or veggie sticks. Or, instead of having a bottle of coke in the fridge, have a jug of water.
Or let’s say you’re trying to form a habit of going to bed earlier. Instead of having your phone next to your bed, put it in another room. Or better, put it on flight mode. Or, instead of watching TV in bed, read a book.
By minimising the temptations, you’re making it easier for yourself to form new habits. Because let’s be honest, you can’t eat the cookies if the cookie jar is gone. LEAVE THE COOKIES ALONE. And if the temptations are gone, it’s less likely for you to fall back into your old habits. So, go ahead and take away the temptations, and watch yourself thrive.
11. Aim for Consistency, But Forgive the Slip-ups
I’ve got a juicy tip for you and it’s all about consistency. And, let me tell you, when it comes to forming new habits, consistency is king.
You see, when we’re working on forming new habits, we’re bound to slip up from time to time. We’re human, it happens.
But here’s the thing it’s not about being perfect, it’s about being consistent. The key is to aim for consistency, and to forgive yourself when you slip up.
You might miss a day or two here and there with your new habit, but the important thing is to get back on track the next day. Consistency is key. And remember that progress not perfection is what you should aim for.
And another thing, when it comes to slipups, don’t beat yourself up. Forgive yourself and move on. We all make mistakes. And the important thing is to learn from them and to use them to make us stronger.
12. Use Micro Habits to Get Going
One common roadblock to forming new habits is the feeling of overwhelm that comes with trying to change too much at once. But what if I told you that you don’t have to change everything all at once? Introduce micro habits into your routine. Micro habits are small, easy to accomplish actions that you can do every day. By starting small, you’ll be able to build momentum and create a sense of accomplishment.
The key is to make your micro habit so small that it’s impossible not to do it. For example, if your goal is to start exercising, a micro habit could be as simple as doing one push-up every day. Once you’ve established the habit of doing one push-up every day, you can gradually increase the number of push-ups until you’re able to do a full workout.
Another example is if you want to read more. Start by reading just one page a day, and gradually increase the amount of pages you read until you’re reading a full book a week. This way, by focusing on micro habits you can gradually work towards your goal without feeling overwhelmed.
Remember, progress is progress no matter how small, and micro habits can help you to start making progress today. You don’t have to change everything in your life at once, take it one step at a time and the small wins will add up over time!
13. Be Compassionate With Yourself
The journey of forming a new habit is one of self-discovery.. And on this journey, it is important to remember to be compassionate with yourself.
We all make mistakes and slip up. It is important to understand that these mistakes are not failures, but rather opportunities to learn and grow. Be kind to yourself when you slip up and don’t beat yourself up. Instead, use it as a chance to reflect and evaluate why it happened and how you can prevent it from happening again.
When forming a new habit, it is also important to remember that progress is not always linear. There will be good days and bad days, but that does not mean that you are failing. Stay committed to your goal, but also be flexible with yourself. If you need to take a day or two off, that’s okay. Just be sure to get back on track when you can.
Lastly, remember that self-compassion is not about being easy on yourself, it is about being kind and understanding. It’s about recognising that you are doing your best and being patient with yourself when progress is slow.
By being compassionate with yourself, you will be able to develop a strong foundation for forming new habits and sticking to them, my friends.
14. Incorporate new habits into your daily routine
Incorporating a new habit into your daily routine is essential to make it stick. The key is to make it as far as possible a non-negotiable part of your daily routine, just like brushing your teeth or making your bed in the morning.
But how do you do this? The first step is to identify a specific trigger for your new habit. This could be something as simple as waking up in the morning or having your morning coffee.
Once you have identified a trigger, you need to build the new habit immediately after that trigger. For example, after you wake up in the morning, spend 5 minutes stretching before you do anything else.
Another key step is to schedule the habit in your calendar. Treat it like an important meeting and stick to that schedule. By scheduling in your new habit, you will be less likely to let other things get in the way.
Lastly, it is important to set up an accountability system. This could be finding a partner to hold you accountable, or even better, recruit a friend or family member to join you in the habit. Together, you can motivate and encourage each other.
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15. Make It Sustainable
Alright everybody, it’s time to talk about sustainability! Now, I know some of you may be thinking, “Sustainability? That sounds boring.” But trust me, making your new habit sustainable is anything but boring. It’s the key to making sure your new habit sticks around for the long haul.
First of all, let’s make sure we’re clear on what sustainable means. It’s not about making your habit so easy that it’s not challenging at all, or so hard that you give up after a week. It’s about finding that sweet spot that you can maintain for the long term. Think third bowl of porridge in the goldilocks story.
When it comes to making your habit sustainable, there’s one question you need to ask yourself: “Can I see myself doing this habit for the next 6 months, or even a year?” If the answer is yes, then you’re on the right track. If not, then it’s time to adjust your habit. Make it a little bit easier or find a way to make it more enjoyable.
And let’s be honest, we all know that forming a new habit can be tough, and it’s okay to give yourself a break. As we’ve said before, it’s not about being perfect, it’s about making progress. Take it one day at a time and don’t be so hard on yourself.