Sticking to New Habits

As we journey through the transformative process of developing new habits, one question often emerges: How do we ensure these habits stick for the long term? Adherence is about making your routines second nature, embedding them into the very fabric of your daily life. In this session, we'll focus on strategies that solidify your new habits and help maintain them through the myriad of life's changing circumstances.

Repeat, Repeat, Repeat

The bedrock of habit retention is repetition. Each time you perform your new habit, you deepen the neural pathways in your brain, making it easier and more automatic the next time around. Prioritize regularity and try to perform your new habits at the same time and in the same context each day to help cement them in place.

Incremental Improvement

Embrace the philosophy of 'kaizen,' or continuous, incremental improvement. Focus on getting just 1% better each day. These tiny gains accumulate and over time lead to massive transformations without the pressure of dramatic, immediate change.

Set Clear Intentions

Using intention setting strategies, such as the implementation intention formula "I will [BEHAVIOR] at [TIME] in [LOCATION]," can dramatically increase the odds of sticking to your new habits. Details matter; when intentions are specific, you remove the guesswork from what to do or when and where to do it.

Redefine Your Self-Image

Habits become permanent when they are part of your identity. Instead of focusing solely on what you want to achieve, consider who you wish to become. Your self-image establishes the boundaries of your success and shifting it redefines those boundaries.

Behavior Reinforcement

Positive reinforcement can be a powerful motivator. Reward yourself after completing your habit to associate it with positive feelings. However, be careful with the rewards you choose. They should not conflict with the spirit of the habit; for example, avoid rewarding a workout session with an unhealthy treat.

Coping Planning

Plan for obstacles. Use the 'if-then approach' to prepare for likely challenges you may face. For example, "If it rains on my running day, then I will go to the gym instead." This pre-planning helps you stay on track and react productively when confronted with challenges.

Reassess and Adjust

Periodically reassess your habits and their alignment with your goals and lifestyle. Be adaptable and willing to fine-tune your routines to fit your evolving circumstances. Just as life changes, so too may the habits that serve you best.

Maintain a Growth Mindset

Approach your habit formation with a growth mindset. See all parts of the habit formation process, including the setbacks, as opportunities to learn and grow. Cultivate resilience and remind yourself why you started. Your 'why' can steer you back on course when your direction falters.

In conclusion, sticking to new habits is a skill that can be mastered through deliberate practice and strategic planning. With each new habit carefully woven into your daily tapestry, you'll find yourself one step closer to realizing the higher potential within you. Let us move forward with these strategies in our toolkit, ready to uphold the habits that will sculpt our destinies.