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Even when it feels daunting, building healthy habits doesn’t have to be a mystery. In this episode of ITK: Things You Should Know, our host Eli Rallo (@eli.rallo) shows us five little things you can implement to help foster new habits and make them last.
“At some point in adulthood, we’re all in the market to build strong habits and develop secure routines,” Eli says. “Studies show that approximately 80% of people give up within the first month of setting new resolutions, and it takes about 30 days for a habit to stick. We all need a little help, and that is okay.”
Here are the 5 things you should know about building strong habits
Strong Habit Hack 1: Set a specific goal
“It’s great to set a goal like ‘I want to read more books,’ but that’s a broad and general goal,” Eli says. “Instead, what if we swapped this to be ‘I’ll read ten pages each night before bed.’ This gives us something much more tangible to achieve.”
Strong Habit Hack 2: Create cue-based plans
“Cue-based planning further cements your intentions by establishing specific times to accomplish your goals,” Eli says. “‘I’ll walk one mile a day’ is a great start. But get more specific with it – instead say, ‘I’ll walk one mile after work, at the park.’”
Strong Habit Hack 3: Identify your triggers
“In our daily lives, we might have triggers that cause us to feel side-tracked or deter us from solidifying our routines,” Eli explains. “It’s important to establish what your triggers are so you can avoid them turning into a habit loop.”
Strong Habit Hack 4: Get some support
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“Evidence shows we’re strongly influenced by the habits of those around us, so give yourself an advantage by getting some top-notch social support,” Eli advises. “If you want to read more, join a book club. If you have fitness goals or a desire to make exercising in the morning a habit, get a gym buddy.”
Strong Habit Hack 5: Celebrate your wins
Eli says, “Don’t forget to celebrate the small wins. Life is tough, and even though we don’t perceive routines as habits as difficult, they’re difficult to stick to.”
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