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Psychologists at the University of Pennsylvania developed science-backed tips to help you stick to new habits.
Each year about 40 percent of people make a list of rules they want to follow. But the team found that within a few months, only around 10 percent keep those changes, which are usually about exercise or diet.
The psychologists say there are several simple strategies that can help you follow through on a health plan.
Start with Small Workouts at Home Instead of the Gym
The researchers say that while big habits—like going to the gym every day or overhauling your diet—can take about three weeks to form, smaller changes become routine much faster.
The team studied the habits of tens of thousands of gym-goers and hospital workers to see when and why people skip exercise and stop washing their hands regularly.
One key finding is that people who begin with less intense, more manageable changes are likelier to stick with them over time.
If you want to build a habit of physical activity, start with short, simple exercises. Try a few jumps or squats, and repeat them each hour.
And what about people who have already paid for a gym membership? “Don’t beat yourself up if you don’t lace up your sneakers for four weeks. It may take several months for your workouts to become automatic. A good dose of patience will serve you well,” says psychology professor Katie Milkman.
Respond to Positive Signals
The researchers suggest habits stick best when they are paired with friendly signals, as reported by the Daily Mail. Something you enjoy and look forward to should cue the new behavior.
When planning your week, link gym visits and other new habits to unique smartphone alerts. The study authors recommend trying different signals for a few weeks until you find one that sparks the most positive feelings.
Be Flexible: It Will Extend the Life of Your Habits
Once healthy habits are established, they can be hard to break. But psychologists warn that a rigid routine can make new habits less likely to last.
They also warn that obsessing over a perfectly healthy lifestyle can harm mental health, contributing to eating disorders and obsessive-compulsive disorder.
Don’t Lose Hope
Your new habit may not have produced the results you hoped for yet. That’s not a reason to give up.
“If 21 days have passed and you still haven’t logged your workouts in your calendar to bring them to life, don’t lose hope,” the researchers say. “You’re doing fine, and soon you’ll be hitting the gym regularly.”
Habits aren’t an unattainable dream. The data show that most people can build a predictable routine that becomes hard to break.
