A lot of personal trainers focus on the “does and don’ts” which is great… But that isn’t always enough.

It’s the middle of February, and research shows that most of us will have already long forgotten about our treasured New year’s resolutions and are back on our usual pre-new-year routine. If you’ve read our latest blog posts: Breaking the Habit, you’ll understand that breaking a bad habit is hard. Unfortunately, forming a new habit can be just as difficult. In the past, articles have publicized that habits take 21 days to form. That sounds nice and easy; almost too nice and easy if you are in the process of abstaining from lifelong habits or addictions.  Turns out, more recent and relevant research shows that real habit formation takes closer to 10 weeks on average. Now that sounds a little more realistic to me! The same research also demonstrated huge variations between person to person.

So yes, habit formation is not quick and easy. It does take time, but it WILL get easier. Here are our top TWO points to help you successfully form a new habit!

1) Repetition: Psychology research demonstrates repetition as a main factor in developing a habit (good or bad). Repetition happens by making your new habit as convenient as possible, finding a way to fit it into your schedule, and repeating the behavioural pattern until it is etched into your neural pathways.

Repetition may be the golden rule of habit formation, especially in smaller habits (something like brushing your teeth before bed); but when you are looking to make a major lifestyle changes, repetition can fall short. This leads us to the next point!

2) REAL Motivation: not the corny fleeting motivation we get from the odd YouTube video or Instagram quote. This kind of motivation has to come from deep in your nervous system! To reach that 10-week threshold of solidifying your new self, we’ve developed 5 keys to making change STICK.

  • LEARN – Build your knowledge surrounding the habit that you want to form. If you can really understand the effect that the habit has on your body and long-term health; it can make your decisions much easier. So posture your self humbly, stay open minded, and keep searching for information!
  • Find/Create an Emotional Connection – Maybe the connection is a social closeness that you have developed with a friend or family member. Maybe the connection is building new-found respect and confidence in yourself! Developing a deeper emotional connection to exercise and healthy living is an excellent motivator to keep it up.
  • Journal/Track your Progress – Progress is an amazing motivator. Make sure you are keeping track of more than just body weight. Improvements in mood, energy levels, strength, and endurance shouldn’t go unnoticed! You can get creative with this: Maybe keep videos or a picture journal.
  • Do it with a Friend – It is always helpful to make big lifestyle changes with a little push from a partner. Someone to raise your spirits and to make your change a little more fun!
  • Start Small with Reasonable Expectations – I saved the MOST IMPORTANT point for last. It sounds cliché: but change doesn’t come from grand sweeping gestures; instead change comes from patience and consistency. Failure can be very discouraging: so, start with small and do-able changes to keep the momentum in the right direction. Sustainable lifestyle changes have great benefits, but the visible progress doesn’t come right away, and that shouldn’t deter you from your goals. The last thing you want is for your first emotional with connection with exercise to be frustration and disappointment!

 

References:

Gardener B, Lally P, Wardle J. Making Health Habitual: The Psychology of “Habit Formation” and General Practice. Br J Gen Pract 2012; 62 (605): 664-666.

Lally P. How are habits formed: modelling habit formation in the real world. Euro J Soc Psychol 2010; 40:998–1009.