Creating New Habits That Stick
Many individuals struggle to create healthy habits. Daily life is filled with constant demands and unexpected challenges that frequently interrupt even our strongest intentions.
If you want to make new habits stick, focus on these key factors:
Engage your brain
To successfully establish an exercise habit, you need a clear trigger that tells your brain, "It's time to exercise." This signal is most effective when it's already a consistent part of your routine. For example, if you reliably turn off your alarm and get out of bed immediately, you can use that action as your exercise cue. However, be mindful that if you don't use an alarm on weekends, you'll lack this trigger on those days.
Proper motivation
If you don’t really have the motivation to create the new habit, it’s just not going to happen. Not all motivations are equal. Superficial desires won't drive long-term results; true motivation stems from core values. For example, wanting to fit into old jeans is a fleeting motivation. However, valuing overall health provides a more enduring reason to exercise, even on low-energy days. This deeper connection to a core value creates sustainable motivation.
Realistic actions
Difficult days will present more obstacles. If an action feels too demanding, you'll likely skip it. Identify the smallest step you can reliably take, even when stressed. For example, instead of an hour of exercise, commit to just 15 minutes on tough mornings. This becomes your achievable baseline. You can always do more, but focus on setting a low-effort goal for your worst days, not your best.
Reward
Your real reward comes from taking action. By acting, you satisfy your underlying motivation, which reinforces the behavior. For instance, exercising fulfills the desire for a healthy lifestyle and a better quality of life, thus driving and sustaining the habit.
By Dr. Siquilla Liebetrau,
Bowen Health VP of Clinical Services
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