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How to Create Healthy Habits

Changing your daily routine is a great way to improve your lifestyle and gaming experiences.

You see, most of the things we do daily are habits. For example, we brush our teeth without thinking about it and check our phones without even realizing it.

small steps habit creation

Habits are just routines that we do automatically, without much conscious thought.

We are wired to follow specific patterns every day. So why is it so hard to form new healthy habits?

Well, it’s because habit creation requires a lot of work and dedication. First, you must consciously make a healthy change to your routine and then try to stick with it.

This is not easy, but it’s worth it! The key is to start making small changes that are easy to follow and don’t require immense willpower or self-discipline.

If you want to start forming healthy habits, there are a few things you can do:

  1. Make an elaborate plan
  2. Start with small steps
  3. Choosing which habits
  4. Find a support group or buddy system
  5. Reward yourself for your accomplishments
  6. Be patient and stay committed. You have to be consistent until the habit is fully formed
 

Tips For Healthy Habit Creation

Let’s take a closer look at each of these tips:


1. Make an Elaborate Plan

If you want to form a new healthy habit, it’s best to have an elaborate plan. This means that you need to know what the habit is, when you’re going to do it, and how you will do it.

Healthy Habit PlanFor example, if you want to start going to the gym, your plan would include the following:

  • What time of day you’re going to go to the gym
  • How often you’re going to go to the gym
  • What type of exercises you’re going to do at the gym
  • What you’re going to wear to the gym
  • How you’re going to get to the gym

When you have a specific plan, it’s much easier to follow through. A plan also helps reduce stress and anxiety because you know what to do and when to do it. Being specific about what you want makes it easier for your brain to form a new habit.

Another planning hack for your healthy habit creation is to write down your goals and put them somewhere visible. For example, you can write your goal on a sticky note and put it on your refrigerator or bathroom mirror. This stimulates your brain to form a visual cue, which will help you to stick to your goal.

 

2. Start with Small Steps

Homemade Sandwich

If you’re trying to establish a new healthy habit and stick to it, it’s best to start small. This way, you’re less likely to feel overwhelmed and more likely to succeed. In addition, the initial habit curation process should be easy to do and shouldn’t require a lot of willpower or self-discipline.

For example, if you want to start eating healthier, you can begin by making small changes to what you eat (diet) or when you eat, as in Intermittent Fasting.

For example, try bringing a homemade meal from home instead of eating fast food for lunch. Or, instead of drinking soda every day, try drinking water.

Once you’ve successfully established the small habit, you can gradually increase the difficulty. You can add a few more healthy changes to your diet or start working out at the gym. But be warned, if you improve the difficulty too soon, you’re likely to fall off track.

 

3. Choosing which Habits

When trying to form a new habit, it’s essential to choose something important to you. This way, you’ll be more likely to stick to it. Be deliberate with your desired habit and ensure it benefits your gaming lifestyle, health, and well-being.

Here’s the thing: not all habits are healthy. Most habits can be downright harmful. So, it’s essential to make sure the habit you choose is something that will improve your life, not worsen it.

For example, replacing cigarettes with candy is not a good idea if you’re trying to quit smoking. While this may help you stop smoking, you’ll form a habit of eating candy, which is still unhealthy, and you’ll likely gain weight.

Instead, try replacing cigarettes with an activity that’s healthy for you, like going for a walk or playing a sport. This way, you’re still breaking the smoking habit while establishing a new, healthier one.

 

4. Find a Support Group or Buddy System.

Habit Creation Buddy SystemHabit creation can be a lonely, treacherous journey. This is especially true if you’re trying to establish a new habit that’s different from the norm.

That’s why finding a support group or buddy system is a good idea. If you’re trying to form a new habit, find a friend or family member who is also trying to establish a new habit. Alternatively, you can join an online forum or support group that’s dedicated to helping people develop new habits.

The great thing about having a support group is that you can encourage and motivate one another. This will help you to stick to your goals and achieve success.

 

5. Be committed and reward yourself for sticking to the habit

Research has shown that one of the best ways to stick to a new habit is to commit and reward yourself for sticking to it. This means you should set some rules and regulations for yourself and reward yourself for following through.

This is a form of positive reinforcement, which is a powerful tool for shaping behavior. For example, you can commit to working out at the gym for 30 minutes every day and reward yourself with a healthy snack or an hour of Netflix.

The key thing to remember is that the reward should be something that you enjoy and that’s beneficial for your health. This way, you’ll likely stick to the habit in the long run. Forming new habits can be difficult, but with a little effort and determination, you can do it!

 

6. Be patient and consistent

British researchers studied how people form habits in the real world. This involved asking participants to choose a new habit, such as running every day, and tracking their success over time. They found that the people who were most successful in forming a new habit were those who were patient and consistent.

The study also found that participants took around 18 to 254 days to create a new habit. So, be patient and consistent if you’re trying to establish a new habit. It will take time, but eventually, you’ll be able to stick to it.

 

Why We Fail at Creating New Habits and How to Fix It

Most people who try to create new habits fail. And it’s not always their fault. But unfortunately, there are a lot of things that can get in the way and sabotage our efforts.

First, many people fail because they give up too quickly. They try to form a new habit but give up if they don’t see results immediately. This is why it’s essential to be patient and consistent. It takes time to form a new habit, so don’t get discouraged if you don’t see results right away.

Second, many people also fail because they try to do too much. They try to form new habits while changing other aspects of their lives. This is usually counterproductive and can lead to failure.

Instead, try focusing on one new habit at a time. This way, you’ll be more likely to stick to it and see results. And once you’ve successfully formed the new habit, you can move on to the next one.

We also fail to create new habits because of trying to do too much, too soon. This can quickly overwhelm you leading to frustration and failure.

Again, try focusing on one new habit at a time. Start small, and then gradually add more habits as you become more comfortable. This will help you avoid getting overwhelmed and ensure you can stick to the new habits.

So, these are some of the reasons why people fail at creating new habits. But don’t worry; there are ways to fix it!

 

Identify Keystone Habits

Experts say one type of habit is essential for forming other new habits. This is called a keystone habit.

A keystone habit is a habit that has a domino effect on your life. It helps to create a positive cascade of changes that can ultimately lead to success.

For example, let’s say that you want to start eating healthier. One of your keystone habits could be cooking more meals at home. This would help you to eat more nutritious foods, and it would also save you money.

Another keystone habit could be waking up earlier in the morning. This would give you more time to exercise or eat breakfast before heading to work.

Both of these habits would help you to achieve your goal of eating healthier, but they would also have other positive benefits in your life. This is what makes them keystone habits.

So, if you’re struggling to create new habits, try focusing on one or two keystone habits first. These will help to set the stage for future success and make it easier for you to form other new habits.

 

How To Find Your Keystone Habit

Now that you know what a keystone habit is, how do you find your own?

There are a few things to keep in mind when looking for your keystone habit. First, the habit should be important to you. It should be something you really want to achieve, not just something you think would be nice.

Second, the habit should be achievable. It should be something you can realistically accomplish without putting too much stress on yourself.

Third, the habit should be enjoyable. The more fun you have with the habit, the more likely you will stick with it.

To identify your keystone habit, start by asking yourself the following questions:

  • What is one thing that I want to achieve?
  • What is something that I can realistically accomplish?
  • What is something that I would enjoy doing?
  • Is this important to me and my lifestyle?

Once you have your answers, look for a habit that matches all these criteria. This will be your keystone habit.

 

Stack your habits!

Another way to make it easier to form new habits successfully is to stack them. This means that you tie your new habit to a routine that’s already significant and deeply entrenched in your lifestyle.

Look for daily patterns in your life and find ways to add other healthy habits to that routine. For example, if you are a morning coffee person, you can add a short meditation session or stretching exercises to your coffee time.

If you’re a night owl, try adding a task you can do before bed, like reading or journaling. This will help to get your mind and body ready for sleep.

This is a great way to make sure that you can stick to the new habits because you’re already doing them as part of your daily routine.

 

Use Technology to Help You Succeed

Technology can be a great tool for helping you to form new habits. There are a lot of different apps and tools that can help you to track your progress, stay on track, and set goals.

The idea is to get a tool/app/website that not only makes it easier to track your progress but also makes it more fun. You could also look for a tool/app with some built-in accountability measures and intuitive encouragements and rewards to help you stay motivated.

 

Healthy Sleep Habits

Healthy sleep habits are an essential component of overall wellness and well-being. Getting enough high-quality sleep is crucial for physical and mental health, as it allows the body to repair and rejuvenate itself. To promote healthy sleep, it’s important to establish a consistent sleep schedule and create a sleep-conducive environment. This includes keeping the bedroom dark, quiet, and cool, and avoiding screens and stimulants such as caffeine before bedtime.

Additionally, following your circadian rhythm, which is the body’s internal biological clock that regulates when you feel awake and when you feel sleepy, can also help ensure restful sleep. The circadian rhythm is influenced by light exposure and other environmental cues, and by establishing regular sleep and wake times and exposing yourself to natural light during the day; you can keep your Circadian Rhythm in sync and enjoy the benefits of healthy sleep.

 

Final Thoughts

Creating new habits can be tough, but it’s definitely doable. Focusing on a keystone habit first can make the process a lot easier. Next, consider stacking your new habits by adding them to your daily routine to make the whole habit-creation process better. And finally, don’t forget to use technology to help you stay on track; if you can find an App to remind you at first; Gamification elements are a bonus. With these tips, you’ll be on your way to forming healthy habits in no time!

Now that you know how to create healthy habits, it’s time to get started! Just remember to be patient and consistent and focus on one habit at a time.

Good luck!

 

Author:

Lionel ThomasLionel Thomas
Father, Gamer and Founder with a Passion for Health, AI, Environment and Gamification of Life.

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References:

  • 1.   Healthy habits can lengthen life

    National Institutes of Health (NIH)
    https://www.nih.gov/news-events/nih-rese...
    Summary:
    A study led by Frank Hu at the Harvard T.H. Chan School of Public Health, analyzing data from over 122,000 participants, underlines the importance of healthy lifestyle habits in the context of American longevity rates, which are shorter compared to other high-income countries. The research, published in Circulation in 2018, examined five low-risk lifestyle factors: maintaining a healthy diet, abstaining from smoking, exercising moderately to vigorously for at least 3.5 hours weekly, moderate alcohol consumption, and maintaining a normal body mass index. It found that women and men who adopted all five habits lived on average 14 and 12.1 years longer, respectively, than those who did not adopt any, significantly reducing their risk of death, particularly from cancer and heart disease. This emphasizes the need for public policies promoting healthier environments to support these lifestyle choices, given the typically low adherence rates.

  • 2.   10 Tips to Create Healthy Habits

    https://www.active.com/fitness/articles/...
    Summary:
    Improving your overall health, be it losing weight, eating better, or gaining strength, requires setting realistic and specific goals, understanding the steps to achieve them, and maintaining a positive and dedicated approach. Begin by identifying your goal, ensuring it's achievable, and being precise about what you wish to achieve. Then, list the necessary steps, such as planning specific workout routines or dietary changes. Write down your goals and their importance to you, and place this list somewhere frequently visible as a constant reminder. Incorporate your health routine into your calendar to make it a part of your daily schedule. Stay positive, marking each day you accomplish your routine and celebrating small victories along the way. Constantly review your goals and steps to ensure you're on track. With these steps, creating healthy habits and reaching your goals can be achievable and rewarding.

  • 3.   How to Build a Healthy Habit

    https://www.verywellmind.com/how-long-do...
    Summary:
    Building a healthy habit may take longer than the conventionally suggested four-week period, as research by Phillippa Lally, an epidemiologist at University College London, suggests. Lally's study defines a habit as a behavior performed frequently enough to require less conscious effort, often triggered by cues in a person's environment. This automatic behavior is efficient, less controllable, and occurs with diminished awareness. Lally's study, involving 82 adults performing a chosen healthy activity consistently for 12 weeks, found that the median time for a habit to become automatic was 66 days, but this could range from 18 to 254 days. Interestingly, repeating a behavior more early in the process was more effective in creating a habit than repetition later on. Therefore, behavior change might require more days and weeks of diligence than often presumed, emphasizing consistent and frequent practice to make the new habits permanent.

  • 4.   7 Strategies to Make Healthy Habits Stick

    https://www.huffpost.com/entry/7-strateg...
    Summary:
    Creating lasting, healthy habits requires a multifaceted approach, according to contributor Amanda Richardson. First, start with cognitive goals - understand your options, benefits of change, and potential strategies for integrating new habits. Shift your focus to the long-term, prioritizing sustainable change over quick results. Small, incremental steps can lead to significant victories, so begin with manageable actions and gradually increase your efforts. Choose actions that directly contribute to your overall goal and build upon them. Expect fluctuations in motivation and develop strategies in advance to cope with lows. Hold yourself accountable, tracking your progress and recognizing patterns that support or hinder your progress. Finally, find joy in the process by aligning your healthy behaviors with activities you genuinely enjoy and find empowering, making the journey towards a healthier lifestyle feel less strenuous and more rewarding.

  • 5.   Creating healthy habits

    Healthdirect Australia
    https://www.healthdirect.gov.au/creating...
    Summary:
    Creating and maintaining healthy habits, which range from a healthy diet and exercise to time management and mindfulness, can significantly improve mental health and wellbeing. It is more manageable to set and achieve small goals when forming good habits, such as incorporating a bit of daily exercise instead of aiming to run a marathon immediately. Building these new habits might take several months and can be facilitated by incorporating changes into regular routines, setting triggers for new habits, and using reminders or apps. Support from family and friends can also keep you motivated. If you slip back into old habits, recall why you wanted to make the change and don't give up. To avoid bad habits, identify triggers and try to avoid or replace them with good habits. As it gets easier over time, within 10 weeks, you should find yourself unconsciously practicing these new habits. Seek professional help if needed, and utilize online resources like ReachOut.com Australia and SANE Australia for information on breaking bad habits and promoting mental health.

 
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