The 5 Steps to Creating Healthy Habits

Studies show that between 40 and 95% of what we do every day are habits. Our morning bathroom routine, our commute to work, the thoughts and conversations we have throughout the day, how we relax in the evening, and the last things we do before bed are often made up of habits. Some habits are beneficial (like brushing your teeth), while others can be detrimental to your health (like falling into a state of anxiety every time you open your email inbox). The fact that many of our actions are habitual and unconscious means we don't have to spend precious brain power and energy agonizing over the smallest details every day, and instead these tasks have been automated to free up thinking space for all the important decisions - like whether to wear them(Link removed) in mottled gray or ruby.

While it is useful that our brain decides for us whether something requires active concentration or can be broken as a habit, this means that some of our "negative" habits can be difficult to break, and creating new habits can also be challenging as we have to devote much more brain power to it. According to research, it can take anywhere from 18 to 254 days to form a new habit - on average, it takes about 66 days for a new habit to become automatic, so whether you want to start meditating, get more exercise, or develop a healthier morning routine, follow these 5 steps to create healthy habits.

Know your “why”

When you form a habit, it's important to have a good reason for itWhyyou do it. Knowing your “why” is important because it is the point to which you can return when you face a challenge on the path to creating your new habit. Without a “why,” it’s easy to break a habit or lose passion in the process. Understanding why you want to meditate, exercise, or eat a healthy breakfast motivates and drives you to follow your habit.

The type of “why” we choose is also important; if something isextrinsically motivatedIt means our reasons for acting are based on something outside of ourselves, like practicing yoga so others will be impressed by your flexibility, or exercising just because you're worried about what others think about your appearance. This type of “why” means our actions are based on fear, which makes the habits less joyful and harder to maintain. If something isintrinsically motivatedHowever, it does mean that our reasons for acting are based on how we feel emotionally and mentally, our own self-esteem, and ultimately what we truly believe is valuable. This might look like meditation becauseShewant to feel more peaceful, or drink aMatcha green teaevery morning because you love the ritual of drinking tea and the nutritional benefits it gives you.

To uncover your true “why” behind your habit, use the(link removed),to understand what drives you with 75 thought-provoking prompts and five steps to journaling, including:“get going, build momentum, overcome setbacks, persevere and look for closure.”

Let your surroundings work for you

One of the biggest barriers to healthy habits is our environment. Where we live and work and how we organize our space can either support a habit or stop it. The more obstacles or “friction” there are in the way of a habit, the less likely we are to actually do it. For this reason, you should dedicate a small space to your meditation and make it inviting(link removed)could be the key to actually starting this meditation practice to bring you inner peace. If you want to make it a habit to practice yoga every morning, roll out yours(link removed)the night before, and it will be ready and waiting for you to jump on it in the morning. If there was a ‘rule’ of habit-making, perhaps it would be; 'make it as simple as possible'.

Start early

In the first few hours after waking up, our body has higher levels of adrenaline, cortisol and dopamine. At healthy levels, these hormones all help us feel more motivated, which is why habits done in the morning are usually the easiest and most successful. Especially if you want to develop an exercise habit or something that requires a lot of concentration, it's best to place it early in the day when research shows we experience much less "limbic friction." Simply put, this means that our brain is more likely to take on challenges or do something that requires more thinking power in the morning than when we are more tired in the afternoon and evening. So set yoursSkipping rope,Swiss ballor yours(link removed),and start your habit early in the day.

Stack your habits

Another top tip for simplifying habits is to stack them on top of something you already do. A practice popularized by James Clear in his bookAtomic habits,“Stack your habits” means you’re more likely to remember them and do them every day. Think about something you already do every morning; like boiling the kettle, showering orBrush your teeth. The idea is to take one of these actions and simply “stack” your habit onto it. Some of my favorite habit stacking practices include a few rounds of sun salutations while the kettle boils, setting a mindful intention for the day while brushing my teeth, and meditating for a few minutes right after pouring myself a morning cup of coffee.Linnea DunnesGood morning: morningRituals for wellness, peace and purpose offers inspiration on what habits to stack to make your mornings meaningful.

Visualize

Finally, once you've chosen your habit (and your "why" behind it), made your environment work for you, chosen an early time of day, and the action you're doing to stack your habit, it's time to visualize all the steps to executing your habit to prepare your brain to make it happen. Visualization is a powerful tool for manifestation, and when we imagine ourselves moving through certain actions, we create and strengthen neural pathways that make us feel like we have “practiced” those actions before. With these improved connections in the brain, we feel lighter when performing our new habits, and the easier this is, the more likely we are to maintain our healthy habits every day. The only thing left to do now is repeat it again the next day!

What healthy habits do you want to develop?