Habits are repeated behaviors that we have become accustomed to or adapted to over time; They can be good (for example, going to train three times a week), or harmful (for example, biting your nails). Many people set out to create new habits, especially in times of change (in the New Year, at the beginning of the school year…) and discover that it is more complicated than they think. Thus, for example, it is common to propose healthier lifestyles (going for a run, eating healthier…) or social habits (talking more with our relatives, going out more…). However, putting these goals into practice on a regular basis can be difficult. In this article we explain how to internalize a habit.
How do you create a healthy habit?
There are certain guidelines to follow to create a habit:
• Define in a clear and concise way the habit that is intended to be achieved. If you want to achieve a healthier diet, it is not enough to propose to “eat better”. It would have to be specified in some feasible way: for example, “eat two pieces of fruit a day”, or “don’t buy cookies”.
• Choose realistic goals, not too far from our current situation, making changes little by little: for example, if you want to play sports 5 days a week, you would have to analyze where you are starting from. If we are not training any day, going from 0 to 100 will be difficult. However, choosing a realistic goal could be “train two days a week”. Once that has become a habit, you can increase it again, and so on until you achieve what you set out to do.
• Have a method of rewards: we can reward ourselves every week that we achieve the objective, or every day, according to each one. The rewards can be small (for example, going out for a drink with our friends, or buying us a shirt we like). It is about creating the subconscious association that complying with what is proposed generates a benefit for us.
• Invest in the necessary resources: depending on the habit we want to implement; it may be necessary to acquire certain resources. For example, sportswear, running shoes, going shopping at an organic supermarket… it is important to be aware of these investments beforehand (economic and time), so that they do not become an obstacle later.
• Remind ourselves why we want that habit: It’s okay to remind ourselves from time to time what motivates us to want to internalize a habit. Some people put reminders on their mobile phones, wallpapers, post-its around the house… with messages or images that remind them why we want to implement a change.
How long does it take to create a habit?
The scientific literature has talked about it taking 21 days to form a habit. This means that, in theory, after 21 days of repeated behavior, the habit will become second nature and should not be forced. This theory was proposed by Maxwell Maltz, a plastic surgeon, after observing that his patients took about 21 days to physically assimilate the surgeries.
However, subsequent studies have proposed different time intervals. On average, it has been found that it takes about 66 days, although it depends on the person, and the specific habit that they want to form (Lally et al, 2010).
It is advisable not to become obsessed with the times, thinking that when I arrive X day we will have internalized the habit, it does not have to be that way, since each case is unique.
How to change bad habits for healthy habits? Strategies to change bad habits
The most effective way to replace bad habits is to replace the behavior with another that is closer and healthier. For example, if someone wants to stop biting their nails, when they feel the impulse or the need to do so, they can change their behavior towards something similar (chewing gum, popping plastic bubbles…) Any action that achieves the same objective as the habit to be eradicated (in this case, it is usually due to anxiety).
It may be interesting to analyze why we have a bad habit (when it developed and why), and when we do it. For example, many people binge eat during times of high anxiety, or start smoking after bereavement. In these cases, it would be interesting to address the cause directly, preferably accompanied by a psychologist to guide us.
Likewise, choosing when we vary the habit can be important; In other words, substituting eating cookies for a piece of fruit may be easier in the morning than at night: in this case, it would be advisable to start with this substitution only in the morning, until we manage to internalize it.
It is also very important to learn not to blame ourselves if sometimes we do not meet the goal: guilt can interfere with achieving it in the future, because it generates anxiety and a lack of self-confidence. Therefore, it is interesting to learn how to cultivate the patience, and understanding that generating a habit is a somewhat slow process with ups and downs.
If you want to start a new healthy habit, I recommend that you consult this blog about Mindfulness and its benefits.
References:
Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.
Maltz, M. (2002). New psycho-cybernetics. Penguin.
Xavi Ponseti
Col. Nº B-03138