How to Make a New Habit Stick

Trying to quit?

You might have tried to change a habit again and again, only to end up feeling as if you have no willpower. Perhaps you tried to stop doing something, such as smoking or overeating. Or maybe you attempted to improve yourself in some manner, such as exercising regularly or stick to your budget. No matter the habit you struggled to integrate into your daily routine, the result was always the same: it just did not stick. Don’t give up yet! You can make that habit take hold if you have the right know-how.

Instructions

1. Know what you want and why, and then give yourself a goal that sounds positive rather than negative. Instead of saying you want to "lose weight," phrase it as wanting to "reach a healthier size." Rather than needing to "buckle down and save money," state that you are going to "build up your emergency fund." It is easier to follow through with something that sounds more upbeat.

2. Swap with a healthier alternate habit. If you want to stop smoking, chew sugarless gum instead. Rather than eating a bag of greasy chips, munch on some crunchy veggies. Feel like shopping but need to save? Head to the library and bring home a book for free.

3. Picture yourself successful and happy. Lay or sit in a peaceful, quiet place and visualize yourself at your goal. See yourself doing things you have long desired to do, but couldn't because of your old, bad habit. Envision yourself smiling and happy.

4. Reward yourself every time you successfully follow through with your new habit. Give yourself a pat on the back, or treat yourself to something special and soothing like a warm bubble bath or a nap. Your brain will respond to the positive "strokes" and want more, making it easier to follow through.

5. Make plans for tough times. By looking ahead and being aware of possible obstacles, you can plan ways to overcome them and stick with your new habit.

Tips & Warnings

• Experts say it take 3 weeks to learn a new habit. Rather than telling yourself you are quitting something or making a permanent change, commit to 21 days. At the end of this time period you can reevaluate and decide whether or not to continue with the new habit.

• Don't commit to too many new habits at once. Trying to quit smoking and lose 15 lbs. at the same time is setting yourself up for failure. Instead, tackle one habit at a time.

Resources

• Things to do Instead of Smoking
• Healthy Food Substitutions