Building habits are the foundation and key to creating a healthy lifestyle that is built on positive routines. It takes a few weeks for a new habit to be ingrained in our lives, which is also the most important and often most difficult phase. Many of us have experienced the initial excitement and commitment to new habits, such as exercising daily, walking a certain amount of daily steps or sticking to a certain diet, only to see them fade away over time.
To combat this, I want to share my two favorite techniques for maintaining habits, especially for those who are new to prioritizing health or struggle to stay consistent.
1. Overwriting habits: You can imagine where this is going by the word “overwriting” and you are right. The concept of overwriting habits involves replacing an existing habit that doesn't align with a healthy lifestyle with a new one that does.
Here's a couple of examples:
- Do spend time on your phone before sleeping or pick up the phone after waking up while still in bed to scroll on social media, read through messages or browse the internet? Then you should know that your phone should neither be part of your bedtime nor your morning routine. The time spent on this empty habit can easily be overwritten by a new one.
→ You might take these minutes spent in the morning to keep your phone on airplane mode away from your bed, have a short yoga session, maybe even in your bed, take some time to meditate or engage in other mindfulness practices. This way you activate your body and your mind and prepare for a productive and vital day. In the evening you should consider turning airplane mode on an hour before going to bed and wind down and take the time to engage in activities like reading or journaling.
- You might consider this one if you drive to work and spend a lot of time in traffic, when there is options for convenient public transport.
→ Make the change and take the bus or train, take your laptop or book with, work or read or take this time to answer to important messages. On top of that, you´ll add to your daily step count by walking to and from the bus or train station.
→ If you don´t have the option for public transport, instead of listening to the radio or to music, put on an audiobook or listen to podcasts on personal development, nutrition or other educational topics.
By overwriting existing habits, you don't have to find extra time in your day. This helps eliminate the excuse of not having enough time and makes it easier to integrate new habits into your routine.
I encourage you to make a list of 2-3 habits or activities that you engage in daily that are not health-promoting, beneficial or a good use of your time. Then, replace them with habits that contribute to personal development, physical well-being, mental or emotional ease or long-term satisfaction and happiness.
2. Habit stacking: This approach entails adding a new habit onto an existing one that's already a seamless part of your daily routine. You start with a sturdy base, which is your existing habit, then you carefully add more layers, each representing a new habit, making your overall routine stronger and more efficient.
Here are examples of habit stacking:
- After getting out of bed, which is an existing habit, drink a glass of water to kickstart hydration for the day.
- After every meal, take a short walk to aid digestion and improve blood sugar levels.
- If you are a coffee drinker, take the time it takes to brew the coffee to meditate, even if just for a few minutes.
- After your evening meal, prepare a healthy lunch for the next day to avoid unhealthy options.
By stacking new habits on top of existing ones, you reduce the chances of forgetting or neglecting to practice the habits you want to incorporate. They become seamlessly integrated into your daily routine.
Over the next month, commit to practicing overwriting and stacking habits consistently and observe how you no longer feel like you're lacking time. Instead, you'll find that your time is being utilized in a more fulfilling and productive way. You'll experience a greater sense of satisfaction and fulfillment with your lifestyle.
Remember, building and maintaining habits is a journey. Be patient with yourself and celebrate each small step you take towards a healthier and more fulfilling life.
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