When a behavior transforms into autonomous action, it gradually solidifies into a habit. The following introduces how to cultivate new, health-promoting habits with the aid of psychological principles.
For many individuals, cultivating healthy habits such as jogging in the morning or taking a walk after dinner seems like a daunting task. Whenever attempting to initiate a new habit, people often find it difficult to persist beyond a couple of days. The willpower required to motivate oneself to engage in a healthy activity may feel overwhelming and unsustainable.
Forming new habits is challenging because people are already accustomed to their old behavioral patterns, which often conflict with new habits. However, employing psychological techniques can help individuals overcome initial challenges, change behavioral patterns, and transform goals into natural impulses. Below are some of the most effective starting methods recommended by psychological experts.
So, what exactly are habits?
Habits are behaviors we perform unconsciously, typically triggered by certain specific factors in the environment. Charles Duhigg, a Pulitzer Prize winner, has explained that habits follow a cycle: cue, routine, reward. The working principle of this cycle is as follows:
Firstly, certain things serve as triggers for habits, such as feeling exhausted. Subsequently, we respond according to routine, for instance, brewing a cup of hot tea to rejuvenate ourselves. Then, we may notice that our spirits have been lifted, and our minds have become calmer. Over time, we start to associate exhaustion with hot tea.
Whenever we feel tired, we may crave a cup of hot tea or other beverages that can refresh our minds because our brains remember the previous positive feelings. Thus, unknowingly, we have developed the habit of brewing hot tea when feeling exhausted. So, how can we change these habits?
How to Cultivate New Healthy Habits
Cultivating habits that benefit your long-term health and well-being requires time and effort. Below are some detailed methods and strategies to help you embark on this journey.
Set Specific and Achievable Goals
To cultivate new healthy habits, it is crucial to set clear and achievable goals. Overly ambitious or vague goals can cause stress and frustration, leading to abandonment. For example, if you want to increase your daily exercise, start with walking for 10 minutes each day instead of setting a goal of running for an hour right away.
This makes it easier to reach your goal, thereby enhancing self-confidence and motivation. Over time, you can gradually increase the duration and intensity of your walks until you reach a higher level of physical activity.
Utilize Environmental Cues
Environmental cues are important factors that trigger habits. You can create environmental cues to help you form new habits. For instance, if you want to develop the habit of exercising every morning, prepare your sports equipment the night before and place them in a prominent location.
This way, when you wake up in the morning, seeing the equipment will remind you to exercise. Additionally, you can place your running shoes beside your bed or keep healthy breakfast ingredients on the kitchen counter to facilitate healthier food choices.
Establish a Reward Mechanism
A reward mechanism is an effective way to reinforce habits. Give yourself a small reward when you complete a new behavior, such as enjoying a beverage you love or watching an episode of your favorite TV show. This can enhance your positive feelings towards the new behavior, prompting you to repeat it.
Rewards do not necessarily have to be material; they can also be spiritual, such as self-praise or recording progress. The key is to find a way that makes you feel pleased and satisfied.
Seek a Support System
Having a support system can make it easier to cultivate new habits. Share your plans with family and friends and invite them to participate. For example, you can develop a healthy eating plan with your family or go to the gym with friends.
This not only increases fun but also allows for mutual supervision and encouragement. Additionally, joining relevant social groups or online forums to exchange experiences and insights with others who have similar goals can provide significant help and support.
Maintain Patience and Flexibility
Cultivating new habits takes time and patience. Do not expect to see significant changes overnight. If you find yourself encountering difficulties at a certain stage, do not be discouraged but try adjusting your strategy or seeking help.
At the same time, remain flexible and adjust your goals and plans according to the actual situation. For instance, if you are unable to complete the scheduled exercise time due to a busy workday, you can make up for it at another time or adjust to a more suitable exercise method given the current circumstances.
By following the above methods, you can gradually cultivate new healthy habits and integrate them into your daily life. Remember, the key lies in perseverance and continuous effort. Everyone’s situation is different, so finding a pace and method that suits you is particularly important. Wish you success in cultivating healthy habits!
