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How to develop consistent habits
Want to change your behaviour? Consider these science-backed tips.
Don’t go stag
If you’re trying to adopt a healthier lifestyle, research suggests that you’ll be more successful if you’re surrounded by people who also make better choices. “After one partner stops smoking or starts exercising, the other is likely to follow suit,” said Janine Simmons, PhD, a researcher at the National Institute on Aging. Agency press release. “The same pattern applies to friends, siblings, and even co-workers.” Set up a weekly jog with a friend you plan to catch up with. Or bring up a list of recipes to cook with your partner instead of eating out. If you’re struggling to find an accountability buddy, try a group skating lesson or a gym membership. Working with others, according to research from the University of New England College of Osteopathic Medicine, boosts mood and motivates you to do more.
Make a plan (fun)
Habit improvement is about changing automatic behavior. You are bored and you check your phone. Finish dinner as you make a beeline for the couch. to me Study 2011 Led by NYU psychology professor Peter Gollwitzer, one of the best ways to break these patterns is to make “hint-based plans”: When I finish dinner, I’ll take a walk. To really set yourself up for success, add some fun into the mix, says Katie Milkman, a professor at the Wharton School of Business at the University of Pennsylvania. “If we can figure out how to make something feel good in the moment, rather than, ‘Oh my God, that was so painful,’ it’s not an uphill battle,” Milkman says. For example, if you want to exercise more, try watching Your favorite TV show during your evening workout.Soon after, your new healthy habits will come as naturally as your old ones.
Take baby steps
You may have heard that it takes 21 days to form a habit, but this ancient saw comes from a scientifically questionable self-help book called psychological cybernetics, Published by a plastic surgeon in the 1960s. There is no magic number for keeping habits consistent. to me 2009 study Posted in European Journal of Social Psychology, it may take 18 to 254 days. The good news is that change in behavior happens faster when we stick to it. That’s all the more reason to break larger goals — like getting better sleep — into smaller, more achievable goals, like reading a book for five minutes or taking a Slow, deep breaths before bed. The more small successes you achieve, the more confidently you can achieve higher goals.