Making & sticking to new habits: What does it take, and why is it so hard to keep consistent?
Our brains tend to be lazy... We're designed by nature to stick to our routines and not try new things because that's what kept us safe in primitive days. Walk the same, safe paths to forage, hunt the same areas that we know don't have predators, wake up at dawn, and go to sleep at dusk. These things were crucial to keeping us alive, but now our brains' tendencies to stick to the familiar can hinder our desires to create new, healthier habits. Familiar = safe, but what if the familiar is unhealthy? Look into the "Homeostatic Impulse" to learn more about this!
What the homeostatic impulse can do is cause thoughts like, "I was good yesterday, I can take a break today." "I can't do it, it's too hard." "Do I really need to cut back on drinking soda and eating cake?" These thoughts are your brain trying to pull you back to the familiar and trick you back into the routines your brain is already comfortable with. Try paying attention to your thoughts more using mindfulness or meditation. Notice those thoughts without judgement but call them out! Tell those thoughts, "I was good yesterday, let's build on that and do it again!" "I CAN do this. Just do it, even if it's a little less than yesterday. Perfection is a myth." "I do need to cut back on the habitual eating for my physical and mental wellbeing." Reframing your thoughts is the first step toward reframing your daily habits.
Habit stacking: Have you heard of this? It involves taking a habit that's already in place and stacking onto it. If you have a good habit already of brushing your teeth every night, add to that with what you want to start doing. Maybe it's reading before bed or listening to a mindfulness meditation. Maybe even just try being more mindful while brushing your teeth. Notice the taste of the toothpaste, the feel of the bristles on your teeth and gums, the way your mouth feels after it's nice and clean and your pearly whites are happy!
Plan out your goal more specifically with the SMART goal format! Make sure you have specific plans in place for you to accomplish your goals, and set yourself up for success with eliminating the in-the-moment prep. Food prepping is a very popular tool, but you can also prep for your new habit of reading nightly by making your bed each morning and placing your book on your pillow so it's ready to go when you're winding down for the night. It also serves as a little reminder
The last thing we'll share today is using technology to your advantage. There are so many apps these days that can be helpful little motivators and reminders to keep you on track! The Insight Timer app is a wonderful meditation app that's free with tons of guided meditations, Yoga Nidras for sleep, and it will let you know how many days in a row you've used it! You can also set mindfulness reminders on your phone that go off a few times each day that will remind you to check in with your body and your thoughts. You can set time limits on certain apps on your phone so they will let you know once you've spent an hour each day on Facebook, Instagram, TikTok, or any other app you want to limit your time on. Technology isn't all bad!
With all considerations…
Having a goal is wonderful but learning how to achieve it by setting yourself up for success is what will really bring things home for you. Remember, it takes about 63 days for a new habit to form, so the first few weeks are going to be tough; that's completely normal! Keep pushing on even when you don't feel like it, ESPECIALLY when you don't feel like it, and you will see the astonishing results of your daily habits becoming so easy! You've got this!