If you’re anything like me, you probably started the year by setting goals.
You know, things you’d like to achieve, like going back to study, or new habits you wish to adopt, such as going to the gym three times a week, journaling, or one of mine - doing regular cold plunges.
It’s what most of us do at the beginning of a new year (see my previous post about how to set goals here). But, setting goals is the easy part. The challenge is to stick with these goals, and by now, two months into the new year, according to science, at least 25% of them have already been neglected, eventually leaving only 8% of resolutions fulfilled.
Why is it so difficult to form new habits?
According to writer James Clear, one of the main reasons lies in the immediate vs. ultimate outcomes of bad and good habits.
Think about a bad habit such as smoking - you know it’s harming you, but the immediate outcome of smoking a cigarette isn’t negative; On the contrary, as a smoker, you experience pleasure, stress reduction, and additional “benefits”.
It's the long-term outcome of regular smoking that's negative
Good habits work the other way around - the immediate outcome is not pleasurable or very beneficial, while the ultimate result is.
Think of going one time for a run when your goal is to get into shape. The immediate outcome is usually sore muscles, without any fitness improvement. Only after months, even years, of sticking to this habit will you achieve your ultimate fitness goals.
So, the challenge with forming good habits lies in the delayed rewards they offer.
Our brains are wired to prioritize immediate gratification, a trait rooted in our evolutionary past where immediate needs like getting food were crucial.
However, in today's world, we often need to work towards long-term goals, such as saving money for our retirement or studying for seven years to become a doctor, which contradicts our brain's natural tendency for instant rewards.
One possible way to tackle this is by adding an immediate reward to your desired action. This method by Katy Milkman is called Temptation Bundling. The idea is to link the new habit, which we're less inclined to do, such as going for a run, with a desirable reward, something enjoyable we crave, like a smoothie after a workout. Craving is a crucial component in habit formation, so choose a reward that you'll crave. Connecting the two and conditioning access to the enjoyable reward upon engaging in the less desirable activity will increase your motivation.
Another way is focusing on easily implementable changes, which give higher chances to experience success.
The key to initiating change lies in 3 “R’s”:
Reminders, Repetition, and Rituals:
Reminders serve as external cues that focus our attention on a commitment we made. They can take various forms and could be visual cues such as post-it notes in strategic locations, or putting your running clothes next to your bed, scheduling activities in your agenda, or any other form that works for you.
Regular reminders help establish repetitive actions, which are crucial for lasting change. Through reminders and repetition, a neural pathway associated with a particular behavior is being carved out in your brain.
Yes, habits are encoded into our brains and change their neural structure; amazing, isn't it?
This pathway leads you to act consistently in a certain way at a specific time, creating a ritual, a habit.
So essentially, what started as a decision becomes an automatic activity.
To set you for success, here are a few more helpful tips:
Avoid overwhelming yourself with too many changes at once, as this can hinder progress. Instead, focus on one central habit. You’ll learn how to program the other ones from this one.
Embrace failure as part of the process. Each attempt reinforces the neural pathways linked to the desired behavior, increasing the likelihood of success over time.
Establish a habit before you improve it and scale up with small steps. For instance, if you want to eat healthier, begin by adding a salad to your daily meals rather than completely changing your diet.
Believe in your ability to make the change. Without hope and belief, you won’t persevere.
Embarking on the journey of making desired changes not only fosters happiness but also brings a sense of fulfillment. While the first step is the hardest, it sets the momentum for progress. Keep rolling forward, one step at a time.
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