Suzie Key Tima

“If you’re having trouble sticking to a new habit, try a smaller version until it becomes automatic. Do less than you’re capable of, but do it more consistently than you have before.”

James Clear

Are you tired of setting new year’s resolutions or goals, only to abandon them a few weeks later? You’re not alone. Sticking to new habits can be challenging, but it’s not impossible. With a proven 5-step system, you can increase your chances of success and make lasting changes to your behavior.

In this post, we’ll explore the psychology behind habit formation, and provide a step-by-step guide on how to stick to new habits.

The Psychology of Habit Formation

Habits are automatic behaviors that are triggered by specific cues and rewarded by a sense of pleasure or relief. To form a new habit, you need to create a new association between a cue and a reward.

The habit loop consists of three components:

1. Cue: A trigger that sets off the habit
2. Routine: The behavior or action you take in response to the cue
3. Reward: The benefit or pleasure you receive from performing the routine

To stick to new habits, you need to understand how to manipulate the habit loop to your advantage.

The 5-Step System to Stick to New Habits

Here’s a proven 5-step system to help you stick to new habits:

Step 1: Set a Specific Goal

Define a specific goal that you want to achieve. Make sure it’s measurable, achievable, relevant, and time-bound (SMART). Write down your goal and track your progress.

Step 2: Identify Your Cue

Identify the cue that will trigger your new habit. This could be a specific time of day, a location, or an emotional state. Be specific and consistent with your cue.

Step 3: Create an Implementation Intention

Plan out your routine in advance. Decide exactly what you will do when you encounter your cue. Ensure your routine is specific, achievable, and aligned with your goal.

Step 4: Track Your Progress

Track your progress and celebrate your successes. Use a habit tracker, journal, or mobile app to monitor your progress. Seeing your progress can motivate you to continue.

Step 5: Create an Environment That Supports Your Habit

Eliminate obstacles and create an environment that supports your new habit. Remove friction, prepare your equipment, and enlist the support of friends and family.

Additional Tips to Help You Stick to New Habits

Here are some additional tips to help you stick to new habits:

Celebrate milestones: Celebrate your successes along the way. This will help motivate you to continue.

Start small: Don’t try to change everything at once. Start with a small, achievable goal and build from there.

Be consistent: Perform your routine at the same time every day or week. Consistency is key to forming habits.

Don’t miss twice: When you miss a day, get back on track as soon as possible. Missing twice can lead to a habit of missing.

Find accountability: Share your goals with a friend or family member and ask them to hold you accountable.

Sticking to new habits is easier if you have an understanding of the psychology behind habit formation and develop a proven system to support your goals. By following the 5-step system outlined in this post, you can increase your chances of success and make lasting changes to your behavior. Remember to start small, be consistent, and celebrate your successes along the way.

Comment your answer to this question: Which is easier starting or quitting a habit?