The Truth about Building Healthy Habits

Forming new healthy habits can be extremely rewarding.

But WHY is it SO difficult?

WHY do we fail and go back to our old unhealthy ways so easily?

There is no reason to get down on yourself if you try something for a few weeks and it doesn't become a habit.

Old research has suggested that a habit can be formed in just 21 days.

Guess what!

For the average person, it actually takes longer than that!

How much longer?

A recent study examined the habits of 96 people over a 12-week period.

Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behavior and how automatic the behavior felt.

Some people chose simple habits like “drinking a bottle of water with lunch.” Others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically doing it.

The results....

On average, it takes more than 2 months before a new behavior becomes automatic. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study (health psychology researcher at University of London) it took anywhere from 18 days to 254 days for people to form a new habit.

In other words, if you want to set your expectations appropriately, it will probably take you anywhere from two months to eight months to build a new behaviour — not 21 days.

TIPS:

1) Know your WHY. Know the reason why you are starting and focus on that always.

Your WHY is your motivation to keep going. Your WHY is what will also keep you on track. Your WHY is your purpose.

2) Learn to love change. Embrace the long, slow walk to greatness and focus on putting in your reps. Patience is key.

3) Challenge yourself. No true victory comes without a struggle. By truly challenging yourself, you will eventually see a significant change.

4) Plan for obstacles. Consider what you think you’ll need to be successful. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits? How can you change things around you to support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax. Get friends and family involved.

5) You don't have to be perfect. Making a mistake once or twice has no measurable impact on your long-term habits. This is why you should treat failure like a scientist. Give yourself permission to make mistakes, and develop strategies for getting back on track quickly.

What feels like struggle and frustration is often skill development and growth.

In other words, what looks like failure is often the foundation of success.