Many of us want to make big changes, like going to the gym more, eating healthier, or spending less time on social media. But it can be hard to stick to these plans.
A review of studies shows that our habits are the biggest reason we find it difficult to change. Understanding why it’s good to change is not enough. Our habits control our actions every day.
Philosopher William James said we are “bundles of habits.” He would be worried about how often people check their phones.
Recent research shows that habits come from two parts of the brain. One part helps us respond automatically to things around us. The other part helps us make decisions about our goals. This helps explain why we might scroll on social media or focus on work.
Here are five tips to help you with your habits:
1. Forget the 21-day rule
There is no magic number of days to form a habit. Some habits can take a long time to stick.
2. Use rewards
Reward yourself for good habits. This can help you repeat the behavior.
3. Stack your habits
Link a new habit to something you already do. For example, flossing after brushing your teeth.
4. Watch for stress
Stress can make old habits come back. Find ways to relax to stop this.
5. Plan ahead
When you know you may feel lazy, have a plan. For example, if you want a snack, plan to go for a walk instead.
You can change your habits with these simple steps!
Vocabulary List:
- Habits /ˈhæb.ɪts/ (noun): Regular patterns of behavior that are often difficult to change.
- Automatic /ˌɔː.təˈmæt.ɪk/ (adjective): Working by itself with little or no direct human control.
- Decisions /dɪˈsɪʒ.ənz/ (noun): Choices made after consideration.
- Stress /strɛs/ (noun): A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
- Rewards /rɪˈwɔrdz/ (noun): Something given in recognition of service effort or achievement.
- Relax /rɪˈlæks/ (verb): To make or become less tense or anxious.
