The Power of Creating a Routine
You've probably heard it takes 21 days to form a new habit. While that may be true for some people, it can take much longer for others. A recent study found that a new behavior takes an average of 66 days to become automatic. So, if you're trying to break a bad habit or form a new, healthy one, keep going even if you are still waiting to see results. Change takes time.
One of the most important things you can do when changing your habits is to establish a routine. For new habits to stick, you need a realistic and convenient place in your life. This means choosing a daily routine where the habits naturally fit, and you won’t have to think too much about it. When your days are filled with chaos, and you're constantly reacting to whatever comes your way, it takes time to make time for new behaviors. But when you have a set routine, it's easier to work healthy habits into your day. For example, if you want to start working out in the morning, set your alarm for the same time every day and put your workout clothes by your bed so you're not searching for them when you're half asleep. To reduce sugar, always have healthy snacks so vending machines or fast food restaurants do not tempt you.
The Power of Habit Loops
Changing your habits isn't just about setting a routine; it's also about understanding the science behind why we form certain habits in the first place. Every habit has what's known as a "habit loop," which consists of four steps: cue, craving, response, and reward. Cues and habit triggers are vital when changing your habits into healthier ones. The cue triggers the desire for the particular behavior; the craving is the desire itself; the response is the actual act of doing the behavior, and the reward satisfies that craving. Once we understand this loop, we can change our behavior by modifying one or more of these steps. Adjust your daily routines that allow a logical place for your habits. The more you complete these habits within those routines, the easier they are to keep up with.
For example, let's say you habitually mindlessly snacking on junk food while watching TV. In this case, the cue might be sitting on the couch; the craving might be for something salty or sweet; the response might be reaching for a bag of chips, and the reward might be eating those chips. To change this habit, we would need to find a different way to satisfy that craving—such as eating popcorn instead of chips—or eliminate the cue by getting up and moving around during commercials instead of sitting on the couch.
A Good Routine Builds New Habits Upon Existing Ones
This is also known as habit stacking, which James Clear made popular in his bestselling book Atomic Habits. In habit stacking, you add a new habit to your current one. It should make sense that one habit follows the other.
If one of your nightly habits is to make your lunch for the following day so that it is ready to grab and go when you have to work, what else could you prepare for the next day? Maybe you want to lay out your workout clothes so you remember to do a morning workout when you wake up. These are related to preparing for the next day, so it makes sense to “stack” them.
Any time you add a new habit to your routine, it helps to stack it with other habits simultaneously. It is another reason your routine is vital to adding new habits to your life.
A Routine Helps You Stay Accountable For Your Habit-Building Goals
Finally, you can stay more accountable when your habits are part of your daily routine. Remembering and staying accountable for reading daily can be hard when it doesn’t fit your routine. When are you going to meditate? In what room will you meditate? When do you have the time and privacy to meditate?
You will not do it if it doesn’t fit anywhere in your daily routines. This makes it almost impossible to stay accountable and do it every day.
If you want to change your habits—eating healthier or exercising more—remember it takes time and effort. Establishing a routine is crucial in making lasting changes, but understanding why we form certain habits in the first place is also key. By taking things one step at a time and being patient with yourself, you can achieve any goal you set out to accomplish.
