How to Create Healthy Habits

1. Know Your Habits

On average, it takes more than 2 months before a new behavior becomes automatic 66 days to be exact on average. “The first step to changing your behavior is to create an awareness around what you do regularly,” explains Dr. Lisa Marsch, an expert in behavior change at Dartmouth College. You have to recognize the habits you need to change to be able to change them.

2. Make a Plan

Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them. Make a list of small items that will help you work up to the big goal you have in your head. It helps make the big picture more reasonable and achievable. 

3. Stay on Track

Tracking your progress can help you stay on track and see your progress! You can use a paper journal, computer program, or mobile app to note things like your diet, exercise, stress levels, or sleep patterns. A study of people who lost at least 30 pounds and kept the weight off for at least a year found that they often tracked their progress closely. 

4. Think About the Future

Focusing on how a change might heal your body and enhance your life can help. When you stop smoking, your risk of a heart attack drops within 24 hours. Reducing stress can lead to better relationships. Even small improvements in your nutrition and physical activity can reduce your health risks and lengthen your life

5. Be Patient

You’re never too out of shape, too overweight, or too old to make healthy changes. Try different strategies until you find what works best for you! Know that it is not an overnight change and give yourself grace but also be stern and hold yourself accountable.

References 

Clear, J. (2020, February 4). How Long Does it Take to Form a Habit? Backed by Science. James Clear. https://jamesclear.com/new-habit#:~:text=On%20average%2C%20it%20takes%20more,to%20form%20a%20new%20habit.

Creating healthy habits. (2024, June 17). NIH News in Health. https://newsinhealth.nih.gov/2018/03/creating-healthy-habits