We may earn money or products from the companies mentioned in this post.
The majority of the population takes roughly four weeks for a new behavior to become routine. Practicing these steps can help make it easier to establish new behavior patterns.
1. Choose your goal and write it down. This step is vital when you are committing to change. When you’re writing your goals, phrase your goal as a positive statement. For example, instead of writing, “I will quit snacking at night,” instead, you should write down “I am practicing healthy eating habits.” Committing it to paper lets your brain know that this change is coming. Now read it aloud. Then read it aloud again but with authority.
2. Find an accountability partner. Sharing your goal with someone you trust will help you follow through. Give your accountability permission to call you out if you are veering from your goal. Check yourself to know that when they call you out, it is out of love and not out of criticism. You asked them to help you in your transformation process, and they only want to help you succeed.
3. Practice replacement. If your goal is to develop a new habit, then your replacement behavior will be the goal itself. A replacement behavior is especially important when you are trying to break habits. Having a replacement will help your conscious become aware that there is a change taking place. Without a replacement, we will most likely return to our old behavior patterns.
4. Pay attention. Look for and learn your triggers. Behavior patterns never exist independently. For example, staying up late to watch television might be the trigger for late-night snacking. Without any thought, you may grab a bag of chips right before you sit down to watch T.V. Think about when and why you do the thing you want to change.
5. Post reminders. Leave yourself notes in places where the behavior usually occurs. Leave yourself messages on the mirrors, the refrigerator, your computer monitor, or other areas where you will see it clearly and regularly.
6. Seek help. Asking for help may seem obvious, but we often try to do most things on our own. Many hands make light work. Find someone who has overcome your challenges and ask them for advice, suggestions, feedback and any other questions you might have.
7. Partner up. Two heads are better than one. Find someone with the same goals because having a partner that wants the same changes you do will help increase your chances of succeeding. Together you can influence each other’s choices and behavior patterns to keep on the right track and follow-through.
8. Write daily affirmations. For at least twenty-one days write down ten positive statements a day. The mere act of writing helps turn on your conscious mind. Writing these down will keep your ideas of change at the forefront of your thoughts, supporting and reminding you to practice the new behavior, and it also keeps you focused and motivated.
8. Prizes are essential! Notice the small changes and celebrate. Set mini-goals and choose to reward yourself when you meet them. Focus on your goals one day at a time. Celebrating your wins does not have to be expensive. However, it should be something that’s associated in some way with the goal at hand. Doing this provides you with both incentives and extra motivation.
Depending on how significant your change is will affect the time that you will need to practice these tips consciously if you stick with it, success is within the horizon, and they will root to your subconscious becoming permanent behavior.
What are your thoughts? I'd love to hear them!