Habit formation is a crucial aspect of personal development, yet it can often be a challenging process for many people. Whether it's exercising more, eating healthier, or learning a new skill, many of us struggle to establish the habits we desire. Let's explore common reasons why people fail to form habits and take actionable steps for creating habits that stick for 2023.
One of the main reasons people fail to form habits is that they focus too much on the results and not enough on the process. When we set big, lofty goals for ourselves, it can be easy to become discouraged when we don't see immediate progress. However, it's important to remember that habit formation is a gradual process. Instead of focusing on the end result, focus on the small steps you can take each day to get there. That is why creating a simple and easy to start system for your desired habit is important.
Another common obstacle to habit formation is the environment in which we try to establish new habits. We often try to change our habits in environments that are not conducive to change. For example, trying to form a habit of going to the gym after work when you live in an area with poor public transportation or no gym nearby. To overcome this, it's important to find a simple and compatible environment that has the least friction to start your habit. This means identifying the specific steps you need to take to make it easy for you to start your habit, such as finding a gym that's close to your home or work.
To successfully form a habit, it's important to optimize the process of starting the desired habit. This means focusing on simple steps you can do short-term to get you going. For example, if you're trying to establish a habit of exercising, start by committing to just 5-10 minutes of exercise a day. Once you've successfully established that habit, you can gradually increase the duration and intensity of your workout.
Lastly, it's important to remember that habit formation varies from person. What works for one person may not work for another. That's why it's essential to find what works for you and start there. It is important to find ways to enjoy the process as well. By making the habit easy to start and enjoyable, you'll be more likely to stick to it and see it develop over time.
One way to make the process more enjoyable is to find a way to make it social. Join a class or find a workout buddy who can hold you accountable and provide motivation. Another way to make the process more enjoyable is to find a way to make it rewarding. Set up a reward system for yourself where you reward yourself for sticking to your habit for a certain amount of time. Be sure your reward doesn't counteract the work you are putting to develop your habit – in this case if you are exercising, don't use unhealthy reward snacks, perhaps something healthier or entertainment related that you have been putting off to form your habit.
It's also important to understand that habits take time to form. It can take anywhere from 21 to 66 days for a habit to become ingrained in our daily routine. Be patient with yourself and don't get discouraged if you slip up. Just get back on track as soon as possible. Try not to miss more than one or even two days. Consistency is key to habit creation.
Habit formation can be an enduring process that requires patience, perseverance, and a focus mindset, on the process, not the results. By finding a simple and compatible environment, optimizing the process of starting the desired habit with emphasis on enjoying the process, you can increase your chances of success. Remember, habit formation varies from person to person, so be patient with yourself and don't give up. With time, effort and consistency, you can create habits that stick.