WE ALL NEED THIS: How to Form a Good Habit

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Bad habits are easy to make, but extremely hard to end. Good habits, on the other hand, tend to take more time to make. Luckily, scientists agree that the average person needs at least 3 weeks to form a good habit. For more specific means of doing this, this article should help.

1. Know what you want. If you can perfectly visualize the habit in your head, the work will be easier.
2. Make a list of the benefits of your new habit. For example, if you quit smoking, you are likely to become more healthy. Make a separate list of the costs, i.e., people may not view you as “cool.” Try to debunk the costs, i.e. if people really like you, they will find it as a benefit.
3. Commit to the habit. If you want to change, you have to work at it. Do not quit if you have one failure. And don’t blame yourself for the failure either. It’s usually not your fault.
4. Set your own goals, and reward yourself. Write the goals down, and post them all around. In your kitchen, bedroom, office, even the bathroom if necessary. Once you’ve met those goals, treat yourself to a movie or a pizza. As long as the treat isn’t anything you’re trying to quit.
5. Start slowly. If you want to become stronger or faster, choose short exercises at first. Then, make them larger, in order to adapt to the habit.
6. Go for consistency rather than performance. For example, if your goal is to do daily push ups, it’s better to start by doing one push up EVERY DAY for a month than by doing 20 push ups for two days and then giving up. After you have done one pushup consistently for a number of days, you have formed the habit. Now increase the number of push ups gradually from there, all the while striving to do some number of push ups EVERY day.
7. Consult a friend. It’s what they’re there for. To comfort and help you in times of need. Ask them to keep track of your accomplishments, or act as a therapist if something goes wrong. It’s alright to do this. They should be happy to.
8. Even after your goals are set, don’t continue to smoke, take drugs, or stop exercising. You need to make this a lifetime thing if you’re serious about it, and you can’t stop after just 3 weeks.
9. It can be tough to muster up the motivation you need to change your lifestyle. Pick up a good habit like exercising or drop an unhealthy one like quitting smoking. Using each Monday to recommit if you fall off track; that way, you have 52 chances a year to get motivated to make a change in your life. Healthy Monday is a non-profit national public health campaign that encourages people to use Monday as the day for all things healthy.

If you’re trying to start a good habit, then you probably had a bad habit to begin with. If so, empty your house and work space of the thing you’re trying to quit, or any item that may make you want to end the habit-making process. If you want to quit smoking, get rid of cigarettes. If you want to eat healthier, get rid of most unhealthy foods in you pantry etc.