How to generate new healthy habits?

Health is not only the good condition of the human body; in many ways, it is also behavior and lifestyle patterns that are responsible for this good state. Therefore, to feel good physically and emotionally learning to adopt healthy habits is essential.

However, starting from scratch to incorporate these routines into your daily life can be quite a challenge. That is why, in this article, we are going to give you some practical tips to help you plan to go to the gym, start eating healthily, put aside tobacco addiction, better manage sleep hours, etc.

    7 tips to generate new healthy habits

    Keep these key ideas in mind if you plan to adopt healthy habits and maintain them in your life for the long term.

    1. Calibrate the balance between your abilities and the ambition of your habit

    If the routine you plan to turn into a new habit is too similar to what you already do every day, or what you already know perfectly well what you can do, then applying it to your daily life may not work for you. nothing, or even throw in the towel for lack of motivation (since you will not go out of your comfort zone).

    On the other hand, if the goal you have set for yourself is too difficult and far beyond your capabilities, you are probably frustrated and you end up not only throwing in the towel, but also giving up on making any changes to your plan to better match your talents and knowledge.

    That’s why it’s important that you try to strike a balance between what you can do (or what you’re used to already) and what is a huge challenge for you. To achieve this, you can make a SWOT panel, that is, a box divided into four other squares in which you can write in a short and concise way your Strengths, Weaknesses, Threats and Opportunities regarding the objective you are proposing. With this in mind, it will be easier to guess with the prediction of the level of difficulty you will face.

    Of course, don’t be obsessed with making it perfect; with which you approach a realistic and reasonable notion of this tension between your competences and your objective is enough. If you turn that first step into (paradoxically) an almost impossible mission due to the degree of precision you strive for, you won’t be able to tab and practice.

    If your way of estimating how much your healthy habits project will cost you is too unambitious or too complicated, you can always make corrections on the fly.but at least you will already have a backbone of the difficulty curve you estimated, from there make the appropriate changes.

      2. Segment your new habits into short-term goals

      To boost your personal motivation, it is important not to stick to the simple abstract idea of ​​the habit you want to adopt.: specify as much as possible. Remember that abstract goals are also goals with fuzzy boundaries, which can be changed “at will” and position yourself without realizing it in your comfort zone.

      To avoid this, make your goal a chain of specific sub-goals that provide you with very short-term sources of motivation. That is, make sure that this new healthy routine is broken down into goals by hours or days, so that you always have the next one on your radar.

      This will not only help you to motivate yourself (since you will know that in a very short time you will be able to feel the satisfaction of having progressed towards your ultimate goal); moreover, it will help you detect errors on the fly, and avoid procrastination.

        3. Visualize your success

        Visualization is a technique widely used in psychotherapy both as a tool for self-motivation and to overcome personal fears and complexes. It helps to focus on the goal at hand and to get rid of fears that could paralyze us or tie us to a passive attitude that kept us from breaking away from the routine.

        To put it into practice, set aside a few minutes to close your eyes and imagine as vividly as possible this situation you aspire to.

          4. Schedule a series of reminders

          Speaking of procrastination, it is important to keep it under control by setting various reminders and alarms.

          Remember, the chances of you giving up on improving your lifestyle skyrocket if you can’t anticipate. situations where there is a high risk that you will forget to do the corresponding task; once you start skipping any exercises or actions that make up this routine, it is easy for subsequent ones to end in the same way.

          Therefore, create a detailed schedule and hang it in a place that is often visible to you, and set multiple alarms each morning or evening as a reminder for the next few hours.

            5. Set aside time to measure your progress and spot mistakes.

            Especially at the beginning you have to be very careful how far you go from desires to practice, so that if you are not able to implement a routine as you would like, you can correct the situation in the first few days. Otherwise, maybe when you realize that you are falling short of your goals, you become discouraged and give up on changing your habits altogether.

            Therefore, it is essential to detect signals as early as possible that we are not progressing adequately, so that changing certain actions and routines that we are implementing does not cost us a lot of effort (especially since we let’s start by proposing relatively simple subroutines). Goals). This way we prevent problems from building up.

            If you want to improve your efficiency by taking this measurement, always keep a journal of your progress with a record of what you do on a daily basis and the next sub-goal you need to achieve, so that it is easy to compare the two.

            6. Share your accomplishments with others

            If your healthy habit has to do with exercise, it is usually a good thing to do it in the company of other people.; the presence of people who accompany us in this process of physical and / or personal development is very motivating.

            In addition, it is also good that you keep your friends and family updated on your progress. By doing this, you will help them bring up this topic often, congratulate you on key moments, because they will ultimately motivate you and at the same time serve as a reminder of your goals.

              7. Insure the first 21 days

              It is estimated that the average adult needs about 21 days to integrate a new habit into their identity, that is to say the way in which he conceives his “I”, what is called the concept of self.

              Therefore, when trying to adopt a new routine in your daily life, keep in mind this time reference to know when that chain of actions that you want to get used to will start to become part of your daily life without paying so much attention to it. . , because after this number of days, it will come out of you more automatically and more spontaneously. This means that the habit will move from a project to a consolidated reality.

                Bibliographical references

                • Graybie, AM and Smith, KS (2014). Psychobiology of habits. Research and Science, 455, 16-21.
                • Lally, P., van Jaarsveld, C. Potts, H. & Wardle, J. (2009) How Habits Are Formed: Modeling Real World Habituation Formation. European Journal of Social Psychology, 40 (6): 998 – 1009.
                • Stella, C. (2013). The Study Skills Manual. London: Palgrave Macmillan.

                Leave a Comment