9 Steps to Forming Good Habits

Scientist says that it takes 21 days to form a habit. So if you want to form a good habit it will take some time and consistency. Follow these great tips and don't give up:

1. Know what you want. If you can perfectly visualize the habit in your head, the work will be easier.

2. Make a list of the benefits of your new habit. For example, if I quit smoking, I am likely to become healthier. Make a seperate list of the costs, i.e., people not view me as "cool." Try to debunk the costs, i.e. if people really like me, they will find it as a benefit.

3. Commit to the habit. If you want to change, you have to work at it. Do not quit if you have one failure. And don't blame yourself for the failure either. It's usually not your fault.

4. Set your own goals, and reward yourself. Write the goals down, and post them all around. In your kitchen, bedroom, office, even the bathroom if necessary. Once you've met those goals, treat yourself to a movie or a pizza. As long as the treat isn't anything you're trying to quit.

5. Start slowly. If you want to become stronger or faster, choose short exercises at first. Then, make them larger, in order to adapt to the habit.

6. Go for consistency rather than performance. For example, if your goal is to do daily push ups, it's better to start by doing one push up EVERY DAY for a month than by doing 20 push ups for two days and then giving up. After you have done one pushup consistently for a number of days, you have formed the habit. Now increase the number of push ups gradually from there, all the while striving to do some number of push ups EVERY day.

7. Consult a friend. It's what they're there for. To comfort and help you in times of need. Ask them to keep track of your accomplishments, or act as a therapist if something goes wrong. It's alright to do this. They should be happy to.

8. Even after your goals are set, don't continue to smoke, take drugs, or stop exercising. You need to make this a lifetime thing if you're serious about it, and you can't stop after just 3 weeks.

9. It can be tough to muster up the motivation you need to change your lifestyle. Pick up a good habit like exercising or drop an unhealthy one like quitting smoking. Using each Monday to recommit if you fall off track; that way, you have 52 chances to get motivated to make a change in your life. Healthy Monday is a non-profit national public health campaign that encourages people to use Monday as the day for all things healthy.


Research: Wikihow

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