Building A New Habit? 6 Tips on Where To Begin.
As the summer hustle & bustle wraps up, we’re heading into fall and our schedules are becoming (a bit) more routine. We settle back to our sense of normalcy and take a big deep “Aaah” breath as we know there will be more time to just relax.
NOW is the time to reflect on your health and start making any needed changes. It’s the ideal circumstance. Why? Being in a comfortable routine brings a sense of control and self-efficacy… this is the optimal time to start succeeding in behavior change.
So… maybe you’re hoping to get back to the gym regularly, watch your nutrition intake, or even work on a gratitude practice. Note that for this post, I will be using the example of a new exercise routine. Once you have this focus, whatever it is, here are 6 tips on where to begin:
6 Musts In Building A New Habit
Set A SMART Goal
When you set a goal, it’s crucial that you make it SMART.
Let’s look at an example of increasing physical activity for someone who is currently not exercising.
Specific: What exactly is your goal? The more specific you get, the more tangible the outcome becomes.
Example: Walking 30 minutes a day: Monday, Wednesday, Friday
Measurable: How will you get there?
Example: Treadmill
Attainable: Is it attainable for you? Consider your current abilities
Realistic: Is it realistic for you? Can you realistically tackle this?
Time-bound: Is there a start and end date?
Example: For the next month starting today. 3 Times a week for 30 minutes.
Now we have the whole picture:
The end SMART Goal becomes: “Starting today, I will walk 3 times a week (Monday, Wednesday, Friday) for 30 minutes on the treadmill for the next month. “
2. Verbally Commit
Going public with your commitment has proven to be a huge influence on sticking to an action plan. You can call up a friend, post to a platform (like Facebook), or tell others face-to-face. This is an important step that will add more incentive to stick with your plan.
3. Find An Accountability Partner
A person who checks in with you on your progress is key. You know this person is there to remind you of your goal. You can also use your accountability buddy as someone to share progress with. It’s Monday and you need to get in that walk? Snap a photo of you on the treadmill and send it their way. You know they won’t be bothered by this because they’ve already agreed to be your source of accountability. Not sure who to pick here? Check out my previous post on My Top Non-Negotiables When Picking An Accountability Partner… And What To Avoid.
4. Pencil It In & Set Reminders
How do you plan your schedule? Do you use a written calendar? Your phone? Whatever it is, plan the time for your activity. To start, it might be helpful to set an alarm as well to serve as that extra reminder.
5. Consider Obstacles & Create Back-Up Plans
Things come up! What happens if you get an invitation for a social event that you’d rather go to? Decide what your backup plan will be ahead of time to remove any stress in the moment. Will you chose a different day (like Tuesday instead of Monday)? Will you wake up early and get the activity in before work that day? Having a back-up plan will help you stick to your commitment, even if you have to shift some things around.
6. Plan For Setbacks… Keep The Future In Mind
We are human. Setbacks happen. The change occurs when we persist in the face of a setback. One of my favorite quotes is by Robert S. Sharma:
Know your strengths and use them to your advantage! Don’t let a setback deter you. You missed a day? Get right back on it. Don’t think twice. Keep the future in mind and remember as your new routine becomes habit, you can keep growing. Maybe the three times a week of walking becomes jogging, which later becomes running.
No matter what your new goal is, keep these 6 tips in mind when setting out on instigating a change. Questions or comments? Let me know!