As the seasons change and the leaves begin to fall, I was thinking about what it means to “turn over a new leaf.” Making positive behavioral change is often very difficult, and making lasting change is even more so. What does it take to start and commit to a new habit?
- Start Small. Starting small when forming a new habit helps build consistency and reduces feelings of overwhelm. If you want to start a new exercise routine, telling yourself to run for 30 minutes every day may feel too far of a leap from your current lifestyle. Rather, start by running for 10 minutes three times per week. By focusing on small, manageable actions, you create momentum and reduce resistance. These small wins may elicit feelings of excitement or pride, making it easier to stick with your new habit and gradually expand it over time.
- Use Already Existing Habits as Cues. In our busy lives, it can be hard to figure out how to fit something new into your day on a regular basis. Use activities that are already built into your routine to serve as a cue for your new habit. For example, if your goal is to start making your bed every day, pair that behavior with something else that you already consistently do, such as brushing your teeth. Over time, one habit will follow the other so naturally that it won’t be hard to remember or find time for.
- Don’t Turn Mess Ups into Setbacks. Everyone falls off the wagon from time to time. When that happens, show yourself some compassion and then get right back to your plan. For example, if you are trying to refrain from phone use during meals but you catch yourself reaching for your phone subconsciously, simply set your phone down and recommit to your goal. Telling yourself, “Since I already looked at my phone, I might as well keep scrolling” is counterproductive. Instead, putting it down now is better than waiting until tomorrow. Similarly, trying to recommit to your goal tomorrow is better than waiting to start fresh next week.
- Remind Yourself of Your “Why.” Maintaining motivation can be difficult, particularly when establishing habits that aren’t intrinsically rewarding. In such cases, it can be beneficial to remind yourself of why you wanted to form the new habit in the first place. For example, flossing every day is not particularly enjoyable. However, when you remind yourself that you decided to start flossing in order to improve your overall gum and heart health, your motivation may reignite.
- Reward Positive Change. When intrinsic motivation isn’t enough, reward yourself for your consistency! Decide on a reward that is meaningful to you and let yourself indulge periodically. For example, if you are trying to create a habit of turning in your homework on time, set a specific goal (e.g., no late assignments for two weeks), and reward yourself when you achieve it (e.g., buy a new book).
Ashley Dennin, Psy.D.
Licensed Clinical Psychologist
