Habits account for almost half our behaviours on any given day. So many things that feel like decisions, actually aren’t.
Behaviour is a complicated thing. It starts in the area of our brains right behind our forehead, known as the prefrontal cortex. This is where our thoughts originate. But when behaviours are repeated regularly and start evolving into habits, they become automatic and we no longer have to think about them. This is when they move to the basal ganglia near the centre of our skulls. This part of our brain is, to all intents and purposes, exempt from thought, and is where all our habits live!
The secret to creating new habits then, is to get them to move from the prefrontal cortex of our brains to the basal ganglia. Not, sadly, as easy as it sounds. But it can be done, and indeed it must be done. Learning how to create new, positive habits is essential for our overall health and happiness.
Try these habit-forming hints:
The 30-day plan – behaviours become automatic after doing them every day for three to four weeks, so if you can push through the initial conditioning phase, you’re well on your way.
Keep it simple – willpower is like a muscle, and gets tired when you have to use it too much. Start small, so that you don’t need any willpower at all. Go for a one-kilometre run, and not a 10km one. Meditate for two minutes, not 20. Start small and increase slowly. Don’t wear out your willpower!
Never miss two – everyone makes mistakes, but successful people recover from them quickly and get back on track as soon as possible. Studies show that missing one day of your habit won’t impact your overall, long-term progress. Just don’t miss two. So, don’t try to be perfect. It doesn’t have to be all or nothing.
Adopt habits that you want to do – we often try to do things we feel we should do. Don’t. Choose goals or habits that motivate you.
Substitute needs – if your new behaviour requires you to give something up, replace it with something else so that you don’t feel cheated or deprived. If you’re giving up smoking, allow yourself a healthy treat instead when the craving hits.
“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
Aristotle