Creating Healthy Habits

How often have you set out to change a habit, feeling super motivated and determined at first, only to find your resolve fading after a few days or weeks? Maybe you started a new diet, joined a gym, or decided to wake up earlier, and at first, it felt great. But then, slowly but surely, you found yourself slipping back into old patterns. Sound familiar?
 

The truth is, relying solely on willpower to make lasting changes is tough. Willpower is like a muscle; it gets tired the more you use it. It’s great for getting started, but it’s not always enough to keep you going in the long run.
 

Why is that? Well, our brains are wired for survival, not necessarily for thriving. They’re focused on three main things: seeking pleasure, avoiding pain, and conserving energy. This means your brain pushes you to do things like eat high-calorie foods (just in case food becomes scarce) and avoid uncomfortable situations (to stay safe and comfortable). Additionally, your brain encourages you to conserve energy by doing as little as possible, so you have reserves for potential life-threatening situations. These natural instincts can make it really hard to stick to new, healthy habits.
 

Your brain is trying to help you survive, but it’s not always helpful when you’re trying to thrive. Plus, your mood and various circumstances can greatly influence your motivation, making it even harder to stay on track.
 

So, what’s the solution? Instead of relying on willpower alone, you need a habits-based approach. This means creating routines and systems that support your goals, making healthy behaviors automatic and sustainable. 

Let’s talk about creating healthy habits. A habit is simply a behavior or action that becomes automatic through regular repetition. Think about brushing your teeth or driving the same route to work every day – you do it without even thinking.
 

Taking a habits-based approach gives you a sustainable framework for success. When healthy behaviors turn into habits, they need less conscious effort to maintain. This makes it easier to stick with them consistently, even when your motivation takes a dip.
 

Imagine regularly exercising, eating balanced meals, and managing stress effectively – all becoming second nature. Once these actions are ingrained as habits, they support your long-term well-being and help you maintain a healthy lifestyle with much less effort.
 

By focusing on building and reinforcing healthy habits, you create a routine that supports your overall wellness goals. This approach isn’t about short-term fixes; it’s about making lasting changes that contribute to a healthier, more balanced life. Building strong, positive habits is your secret weapon for sustaining your wellness journey and achieving lasting success.

Ever wonder why it’s so difficult to break a habit, even though you know you should and really want to? It can be frustrating when you’re determined to change but find yourself slipping back into old patterns. The truth is, there are many factors at play that make breaking habits a real challenge.
 

Neurological Wiring:

Habits form neural pathways in your brain. When you repeatedly perform a behavior, your brain creates connections that make it easier to do it again. For instance, if you’ve been biting your nails for years, your brain has formed strong neural pathways for this behavior. Breaking the habit means rewiring these pathways, which takes time and effort.
 

Reward System:

Habits often bring a sense of reward or pleasure. Your brain’s reward system strengthens the habit by releasing dopamine, making the behavior more appealing and creating a positive association. For example, you might crave a sugary snack because it gives you a dopamine hit. To break this habit, you need to overcome the craving for that reward.
 

Automaticity:

Over time, habits become automatic and need minimal conscious effort to carry out. This automatic nature makes them hard to control because they often happen without your awareness. For example, you might find yourself reaching for your phone and scrolling through social media without even thinking about it. Breaking this habit involves disrupting the automatic response and replacing it with a new behavior, like reading a book instead.
 

Emotional Connection:

Many habits are linked to emotional triggers. Whether it’s stress, boredom, or other emotions, habits can act as coping mechanisms. For instance, if you smoke cigarettes when you’re stressed, the habit is tied to your emotional response to stress. Breaking the habit may require finding alternative ways to manage stress, such as practicing mindfulness or exercising.
 

Environmental Cues:

Habits are often linked to specific environments or cues. For example, you might associate sweet snacks with coffee breaks. Changing these environmental cues can disrupt the habit loop and make it easier to break the habit. If you usually snack while watching TV, try replacing the snacks with a healthier option or changing your routine to break the association.
 

Time and Patience:

Habits take time to form, and breaking them is also a gradual process. It requires patience, consistency, and a willingness to persist even when faced with setbacks. For example, if you’re trying to establish a habit of daily exercise, it’s important to be patient and keep going even if you miss a day or two.
 

Mind-Body Connection:

Habits involve both mental and physical components. The physical aspect includes muscle memory and the physiological response to certain behaviors. For example, if you have a habit of slouching, breaking it involves both mental awareness and physical effort to correct your posture consistently.
 

Social Influences:

Social factors can contribute to the difficulty of breaking habits. If your social circle reinforces the habit or doesn’t support your efforts to change, it can be more challenging to break free from the behavior. For instance, if you’re trying to quit drinking but your friends often encourage you to have a drink with them, you’ll need to find strategies to handle social situations or seek support from others who understand your goals.
 

Changing a habit is challenging because it involves rewiring your brain, resisting the reward system, disrupting automatic behaviors, addressing emotional triggers, altering environmental cues, practicing patience, considering the mind-body connection, and managing social influences. It’s no wonder it feels like an uphill battle!

Understanding the habit loop can help you change your habits more effectively. The habit loop consists of three main components: cue, routine, and reward. Let’s break it down with some examples to make it easy to understand.
 

Cue:

The cue is what triggers your habit. It can be anything from a specific time of day, an emotion, a location, or an event. For example, if you find yourself reaching for a snack every afternoon around 3 PM, the time of day is your cue. Or, if you smoke a cigarette every time you feel stressed, the emotion of stress is your cue.
 

Routine:

The routine is the behavior you perform in response to the cue. It’s the actual habit. Continuing with our examples, the routine might be grabbing a cookie from the pantry at 3 PM or lighting up a cigarette when stress hits. This is the action that follows the cue almost automatically.
 

Reward:

The reward is what you get from the routine, which reinforces the habit loop. This could be a feeling of satisfaction, pleasure, or relief. For the 3 PM snack, the reward might be a little boost in energy or a pleasant taste. For the cigarette, the reward might be the calming effect it has on your stress.
 

To change a habit, you need to address each part of the habit loop:
 

1. Identify the Cue:

Recognize what triggers your habit. This requires some self-reflection. Ask yourself what time of day, emotional state, location, or event tends to precede the habit. For instance, if you notice you always snack when you’re bored, boredom is your cue.
 

2. Change the Routine:

Once you’ve identified the cue, think about how you can change the routine. Instead of reaching for a snack at 3 PM, you might decide to take a short walk or drink a glass of water. If stress is your cue for smoking, try deep breathing exercises or a quick meditation session instead.
 

3. Find a New Reward:

The new routine needs to provide a reward that satisfies you. If taking a walk gives you the same energy boost or a feeling of relaxation that the snack did, it can replace the old habit. If deep breathing calms your stress effectively, it can take the place of the cigarette.
 

Example of Changing a Habit:
 

Let’s say you want to break the habit of snacking on junk food every afternoon.
 

• Cue: 3 PM rolls around, and you feel a bit tired and bored.

• Routine: You go to the pantry and grab a bag of chips.

• Reward: You get a quick energy boost and a tasty treat.
 

To change this habit:
 

1. Identify the Cue: Recognize that 3 PM is your trigger time when you feel a bit low on energy.

2. Change the Routine: Decide to replace snacking with something healthier or more productive. Perhaps you choose to have a piece of fruit or take a 10-minute walk instead.

3. Find a New Reward: Make sure the new routine is rewarding. The fruit can give you a natural energy boost, or the walk can refresh you and help you feel more alert.

Building new, healthy habits can seem daunting, but with the right strategies, you can make lasting changes to improve your well-being. Whether you’re aiming to incorporate more physical activity, eat healthier, or manage stress better, starting small, and using effective methods can set you on the path to success.  
 

Here are three practical approaches to help you get started:
 

1. Add, Swap, Replace:

This approach involves either adding a new healthy habit, swapping an old habit for a better one, or replacing a bad habit with a positive alternative. For example, add a daily walk after dinner, swap your afternoon soda for a glass of water, or replace your evening TV time with a relaxing book. By making small, manageable changes, you can gradually build a healthier lifestyle.
 

2. Stepping Stones:

Break down your goal into smaller, achievable steps. This method, known as stepping stones, helps you tackle large goals by focusing on one small step at a time. For instance, if your goal is to run a 5K, start with short, manageable runs and gradually increase your distance. This incremental progress makes it easier to stay motivated and see continuous improvement.
 

3. Habit Stacking:

Habit stacking involves linking a new habit to an existing one, making it easier to integrate into your routine. Identify a current habit you do regularly and “stack” the new habit onto it. For example, if you want to start meditating daily, do it right after your morning coffee. By associating the new habit with something already ingrained in your routine, you increase the likelihood of it sticking.

Now that we’ve covered the habit loop, why habits are hard to change, and the three different ways to start a habit, let’s look at the various ways you can support yourself in building healthy habits successfully.
 

Identify the Habit:
 

The first step is to clearly identify the habit you want to change. Be specific about what the habit is and why you want to change it. For example, instead of just saying, “I want to eat healthier,” specify, “I want to stop eating junk food in the evening.”
 

Understand Your Big Why:
 

Before diving into action plans, take time to understand your big why. Why do you want to change this habit? What will achieving this goal mean for you and your life? For example, if you’re experiencing menopause, your big why might be to reduce hot flashes and improve sleep quality. Understanding that making dietary changes could lead to fewer night sweats and better rest can be a powerful motivator.
 

Build Awareness:
 

Awareness is crucial for change. Start by observing the habit and what is happening when it occurs. Pay attention to the triggers, the behavior itself, and the consequences. Note when you feel the urge to snack on junk food, what emotions or situations precede it, and how you feel after indulging. This awareness is the foundation for making effective changes.
 

Create a Vision for the Future:
 

Visualize what your life will look like once you’ve established your new habits. Imagine how you’ll feel, the benefits you’ll experience, and the positive impact on your overall well-being. For instance, picture yourself feeling more energetic and less stressed because you’ve adopted a regular exercise routine and effective stress management techniques. This clear vision can be incredibly motivating.
 

Understand the Habit Loop:
 

Every habit has a loop consisting of a cue, routine, and reward. Identify what triggers your habit (the cue), the behavior you perform (the routine), and the benefit you get from it (the reward). This understanding will help you plan how to change it.
 

Create an Action Plan:
 

Develop a detailed action plan for how you will achieve your goals. This should include when you will start your habit, how you will handle obstacles, triggers, and temptations, and what rewards you will use to reinforce the new behavior.
 

Break It Down:
 

Once you have your goal, break it down into smaller, manageable steps. Think baby steps! If your goal is to exercise more, start with something simple like walking 10 minutes each day. Once that becomes a habit, gradually increase the duration and intensity. By taking baby steps, you make the goal less overwhelming and more achievable, building confidence with each small success.

Change Your Environment
 

Adjust your surroundings to support your new habit. Remove items that trigger the old habit and add things that encourage the new one. If you want to eat healthier, stock your kitchen with nutritious foods and remove unhealthy snacks. For better sleep, create a relaxing bedtime routine and keep your bedroom cool and dark.
 

Create a Schedule:
 

Incorporate your new habits into your daily routine by scheduling them. Set specific times for your activities, like dedicating 20 minutes in the morning for meditation or planning your meals in advance to ensure you get the right nutrients. Consistency is key to turning actions into habits.

Morning and Evening Routines:
 

Start your day with a routine that sets a positive tone. This could include activities like drinking a glass of water, doing a quick workout, having a healthy breakfast, and planning your day. A consistent morning routine helps you begin each day with energy and focus, making it easier to maintain healthy habits throughout the day.
 

End your day with a calming routine that prepares you for restful sleep. This might involve activities like dimming the lights, reading a book, practicing relaxation techniques, or writing in a journal. An evening routine helps you unwind and signals to your body that it’s time to rest, supporting better sleep and overall well-being.
 

Track Your Progress:
 

Keep a record of your progress to stay motivated and see how far you’ve come. Use a journal, app, or simple checklist to log your actions and reflect on your progress. Seeing your progress can provide a sense of accomplishment and encourage you to keep going.
 

Be Patient and Persistent:
 

Changing a habit takes time and effort, so be patient with yourself. Understand that setbacks are a normal part of the process. If you slip up, don’t get discouraged. Learn from it and get back on track.
 

Seek Support:
 

Don’t be afraid to ask for help. Sharing your goal with friends or family or hiring a coach can make a big difference through the encouragement you’ll receive and how you will be held accountable.
 

Replace Negative Self-Talk:
 

Pay attention to your inner dialogue and replace negative self-talk with positive affirmations. Encourage yourself and celebrate your successes, no matter how small. This positive mindset can help you stay motivated and resilient.
 

Identify and Overcome Obstacles:
 

Have you ever hit an obstacle and felt completely thrown off course? During menopause, this can happen more often than you’d like. It might be a sudden hot flash in the middle of a meeting or feeling too exhausted to stick to your exercise plan. Beyond these symptoms, everyday hurdles like time constraints, lack of motivation, or stress from work and family can derail your progress. Recognizing challenges and temptations ahead of time allows you prepare for them and develop strategies to overcome them.
 

Reward Yourself:
 

Reward yourself for making progress. Choose rewards that are healthy and aligned with your goals.
 

Be Flexible
 

Life can be unpredictable, so be prepared to adjust your plans as needed. If you miss a workout or indulge in a treat, don’t be too hard on yourself. Acknowledge the setback, learn from it, and get back on track. Flexibility ensures that minor slip-ups don’t derail your overall progress.

Beyond Willpower

In order to reach our goals, we need more than just willpower. Willpower helps us delay gratification and resist short-term temptations to meet long-term goals, but it is a limited resource and can be depleted. To truly succeed, we need the ability to override unwanted thoughts, feelings, or impulses and consciously, effortfully regulate ourselves. This means creating structured action plans and routines that make healthy behaviors automatic and sustainable.
 

Understanding your big why, creating a vision for the future, and developing specific action plans tailored to your goals, you set yourself up for success. Incorporating structured morning and evening routines, maintaining flexibility, and seeking support will help you develop and sustain new, healthy habits, ensuring you stay on track and achieve lasting change. Remember, it’s about progress, not perfection. Each small step brings you closer to lasting change. What habit do you want to change first?