The 5 steps to create healthy habits
The 5 steps to create healthy habits
Studies show that between 40 and 95 % of what we do every day are habits. Our morning toilet routine, the way to work, the thoughts and conversations that we have all day long, how we relax in the evening and the last things we do before going to bed often consist of habits. Some habits are advantageous (such as brushing your teeth), while others can be detrimental to health (as every time you open your e-mail mailing input, to fall into anxiety). The fact that many of our actions are habitual and unconscious means that we do not have to use valuable brain performance and energy in order to torture ourselves every day with the smallest details, and instead, these tasks were automated in order to release the clearance for all important people - such as whether you are wearing (link away) in gray or ruby.
While it is useful that our brain decides for us whether something active concentration requires or can be stored as a habit, this means that some of our "negative" habits can be difficult to break, and creating new habits can also be a challenge, since we have to use a lot more brain performance. According to investigations, it can take between 18 and 254 days to develop a new habit - on average it takes about 66 days for a new habit to automatically become automatically, regardless of whether you start meditation, move more or develop a healthier habit morning routine, follow this 5 steps to create healthy habits.
know your "why"
If you develop a habit, it is important to have a valid reason for it why you do it. It is important to know your "why", because it is the point you can return to if you face a challenge on the way to creating your new habit. Without a "why" it is easy to take a habit or lose your passion. Understanding why you meditate, do sports or want to eat a healthy breakfast, motivate and drive you to meet your habit.
The type of "why" that we choose is also important; If something is extrinsically motivated it means that our reasons for action on a little outside of ourselves are based on how yoga is practicing so that others are impressed by their flexibility, or do sports just because they are worried about what others think about their appearance. This type of "why" means that our actions are based on fear, which makes the habits less joyful and more difficult to maintain. If something is intrinsically motivated , however, it means that our reasons for action are based on how we feel emotionally and mentally, on our own self-esteem and ultimately on what we really think is valuable. This could look like meditation because you
to uncover your true "why" behind your habit, use the (link removed) , with 75 to think about the diary, including: "get started, build swing, overcome setbacks, hold on and search for it".
let your surroundings work for yourself
One of the greatest obstacles to healthy habits is our environment. Where we live and work and how we organize our space can either support or stop habit. The more obstacles or "friction" of a habit stand in the way, the less likely it is that we actually do it. For this reason, you should devote a small room to your meditation and make it inviting (link removed) could be the key to actually start with this meditation practice in order to bring you inner peace. If you want to make yourself a habit of practicing yoga every morning, roll yours from (link removed) the evening before, and it will be ready and wait for you to jump on the morning. If there was a 'rule' of habit, it might be; 'Make it as easy as possible'.
start
In the first few hours after waking up, our body has a higher adrenaline, cortisol and dopamine level. At a healthy level, these hormones help us to feel more motivated, which is why habits that are made in the morning are usually the simplest and most promising. Especially if you want to develop an exercise habit or something that requires a lot of concentration, it is best to place it early a day when research shows that we experience much less "limbic friction". To put it, this means that our brain takes on challenges or does something that requires more thinking than if we are tired in the afternoon and evening. So define your fixed jumping rope , swiss Ball or your (link removed) , and start your habit early on the day.
Stack your habits
Another top tip to simplify habits is to stack them on something they are already doing. A practice that James Clear made popular in his book Atomic Habits, Stacking Your Habits "means that you are more reminiscent of it and do it every day. Think of something you do every morning; How to cook, shower or brushing teeth . The idea is to take one of these measures and simply to "stack" your habit. Some of my favorite practices for stacking habits are a few rounds of sun greetings while the kettle cooks, an careful intention for the day while brushing your teeth and meditating for a few minutes, immediately after I have poured a morning cup of coffee. linnea dunnes good morning: tomorrow rituals for wellness, peace and purpose offers inspiration what habits you want to stack to make your morning meaningfully.
visualize
Finally, if you have chosen your habit (and your "why" behind), have chosen your surroundings for you, have chosen an early time of day and the action you do to stack your habit is time to visualize everything to execute your brain on it. Visualization is a mighty tool for manifestation, and when we imagine how we move through certain actions, create and strengthen neural paths that give us the feeling that we have already "practiced" these actions. With these improved connections in the brain, we feel easier to do our new habits, and the easier this is, the more likely it is that we keep our healthy habits every day. The only thing to do is to repeat it again the next day!
What healthy habits do you want to develop?