It’s believed that our habits play a significant role in shaping our lives. However, many Americans have developed unhealthy habits that can lead to chronic health issues.
More than 70% of U.S. adults have at least one unhealthy behavior. Breaking bad habits is tough, but replacing them with empowering ones can positively impact our lives.
Prioritize habits
For each area in which you want to grow, take some time to think about what kind of empowering habits you’d like to establish around that topic. Consider health, wealth, social life, relationships, jobs, hobbies, self-esteem, interpersonal skills, positive thinking, time management, and life purpose.
Focus on one at a time. “Because we have a limited amount of willpower in the morning, it’s very important how we use that energy,” Carter says. “By focusing on just one habit you would like to change – for example, eating a healthy breakfast – you can concentrate that willpower on the task at hand until it becomes a habit.” Be reasonable with yourself. The time it will take to establish the new habit depends upon how much resistance a person has. And sometimes, developing a new habit represents a long leap from where one currently stands. “That’s too daunting,” Carter says, “so break it down into more achievable steps. Incremental improvements add up to a big transformation and are often more powerful and sustainable.”
Commit specific time toward the goal.
Carter suggests nailing down a detailed timeline and committing a total effort toward forming the new habit within that period. “Write down what you hope to achieve, how many times a week you will practice the new habit, and when and where you’ll do it,” Carter says. “Having a specific goal helps keep you accountable to yourself.
Reward success
Creating a new habit is not always an easy task. It requires consistency and dedication to maintain the routine regularly. However, there is a simple yet effective strategy that can help you develop a new habit successfully. According to Carter, a renowned habit formation expert, you can create a reward system that could motivate you to stick to your new routine. The reward system is a way of adding positive reinforcement to the habit-creation process. If you reward yourself for completing the habit, you are likelier to continue doing it.
When implementing this strategy, it is crucial to choose a reward that is meaningful and enjoyable to you. It could be anything from a small treat like a piece of chocolate to a relaxing break to watch your favorite TV show or a particular activity you’ve wanted. The key is ensuring the reward is strong enough to motivate you to stick to your routine.
Forming a new habit can be challenging, but with the right reward system, you can significantly increase your chances of success. Choose a reward that is valuable to you and that you look forward to receiving once you complete your habit. Soon, this reward system will help you create a positive cycle of habit formation that will benefit you in the long run.
Stack habits
“The neural pathways of your pre-existing habits are well-traveled routes in your brain,” Carter says. “You can take advantage of this by building a new habit and associating it with an old and well-established one. This is a quicker way to create new habits than if you were to start from scratch. For example, if you want to create a new habit of exercising in the morning, and you have a habit of reading the newspaper every morning, tie these activities together by exercising immediately before you read the paper. Reading the paper becomes your reward.” “When you learn for yourself how simple it is to change habits,” Carter says, “you’ll want to make adjustments to all areas of your life.”
About Dr. Rob Carter III and Dr. Kirti Salwe Carter
Dr. Rob Carter III and Dr. Kirti Salwe Carter co-authored The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life. Rob Carter is a Lieutenant Colonel in the U.S. Army and an expert in human performance and physiology. He holds academic positions in emergency medicine at the University of Texas Health Science Center in San Antonio, public health and health sciences at Los Angeles Pacific University, and nutrition at the University of Maryland University College. He holds a Ph.D. in biomedical sciences and medical physiology and an MPH in chronic disease epidemiology. Kirti Carter is a physician from India who completed her postgraduate training in public health at the Texas Institute of Stress (FAIS). With over 18 years of experience in meditation and breathing techniques, she has facilitated wellness seminars for the past decade.
