Written by Professor Stephen Mashingaidze and Rumbidzai Mukori-William for BonVie Medical Aid scheme
As we settle into the new year, many of us are thinking about making positive changes to our daily habits (1). Building a healthy routine can seem daunting, but the truth is, small steps can lead to big changes. In this article, we’ll explore the science behind habit formation and provide practical tips to help you build a healthy routine that sticks.
The Power of Small Habits
When it comes to building a healthy routine, it’s easy to get caught up in grand plans and ambitious goals. But the reality is, small habits are the foundation of lasting change. According to research, it takes an average of 66 days for a new habit to become automatic (2). That’s why focusing on tiny, achievable habits is key.
So, what makes a habit “small”? A small habit is one that’s easy to do, takes minimal effort, and is hard to fail at. For example, drinking a glass of water as soon as you wake up, taking a 10-minute walk after lunch, or doing one push-up a day (3). These tiny habits may seem insignificant, but they can have a profound impact on your overall health and wellbeing.
The 3 Components of a Habit
To build a healthy routine, it’s essential to understand the components of a habit. According to behavioral psychologists, a habit consists of three parts:
- Cue: A trigger that sets off the habit (e.g., waking up, brushing your teeth, etc.).
- Routine: The behavior itself (e.g., exercising, drinking water, waking up earlier, etc.).
- Reward: The payoff for completing the habit (e.g., feeling energized, relaxed, etc.) (4).
Understanding these components can help you design habits that stick.
5 Strategies for Building Healthy Habits
- Start with one habit: Focus on one habit at a time, and don’t move on until it becomes easy to do that you no longer feel it is a task, but something easy and fun to do (5).
- Use triggers: Link new habits to existing routines or triggers (e.g. stretching right after brushing your teeth or just before you take a shower as the water heats up).
- Make it convenient: Remove obstacles and make it easy to do the habit (e.g. Keep your exercising mat next to your bed or take out your gym wear and put it in a visible place).
- Track your progress: Keep a habit tracker or journal to monitor your progress. (e.g. Keep a food journal to track your current eating habits and daily water intake).
- Celebrate small wins: Acknowledge and celebrate your tiny victories along the way (6).
Examples of Healthy Habits to Start With
- Drinking a glass of water as soon as you wake up
- Taking a 10-minute walk after lunch
- Doing one push-up a day
- Deep breathing for 1 minute each morning
- Eating one more serving of fruits or vegetables a day (7)
Common Mistakes to Avoid
- Trying to change too much at once
- Setting unrealistic goals
- Not tracking progress
- Not celebrating small wins (8)
Action Plan
- Choose one habit you’d like to start with.
- Identify a trigger for the habit.
- Start small and make it convenient.
- Track your progress and celebrate small wins.
- Be patient and consistent – it takes time to build a habit! (9)
Conclusion
Building a healthy routine is not about making drastic changes overnight. It’s about creating small, sustainable habits that add up to big changes over time. By understanding the science behind habit formation and using the strategies outlined above, you can set yourself up for success and make healthy habits a part of your daily life.
References
1. *Habit Formation and the Power of Small Wins*. (2020). Journal of Behavioral Psychology.
2. *Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010)*. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 677-687.
3. *Clear, J. (2018)*. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.
4. *Duhigg, C. (2012)*. The Power of Habit: Why We Do What We Do in Life and Business. Random House.
5. *Fogg, B. J. (2019)*. Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
6. *Keller, G. (2012)*. The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results. Bard Press.
7. *World Health Organization. (2018)*. Healthy Habits for a Healthy Life.
8. *American Psychological Association. (2020)*. Building Healthy Habits.
9. *National Institute on Aging. (2020)*. Building Healthy Habits for a Healthier Life.
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