Habits are things that you do on a regular basis and are classified as good or bad. A good habit is beneficial to your wellbeing, like eating healthy or flossing your teeth every day. A bad habit, on the other hand, is, well, bad for you.
Examples of bad habits, depending on how you look at them, are: staying up late, drinking a can of Coke every day, or scrolling endlessly through social media.
If you’re struggling to create a good habit or break a bad one, you’ve come to the right place. I’m going to share my tips to help you do these things and more, so you can live a healthier, happier life.
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Every New Year, we want to make a change for the better. We want to establish good habits and get rid of bad ones so we can look & feel better about ourselves.
Yet, when we try to establish good habits, something gets in the way that keeps us just within reach of it. For example, many people start exercising more and eating healthier as part of their New Year’s resolution.
They get so excited at the beginning, then enthusiasm & motivation start to wane after just a few weeks and then they drop the new habit altogether. Why does this happen?
Why Good Habits Are Hard To Keep & Bad Habits Are Hard To Break.
Good habits are hard to establish because we lose motivation and interest when we don’t see results instantly or we underestimate the effort & consistency it takes to sustain them.
Bad habits are hard to break because they are tied to immediate rewards and make us feel good, like scrolling through social media or indulging in junk food.
I’ve struggled to keep up good habits because I can get lazy, bored, and tired of them. I’ve also struggled to break bad habits for the very same reasons.
Despite all the struggles we have with our habits, there are reasons why we do them.
Why We Keep Our Habits.
Good habits give us a sense of balance, harmony, and security in our lives. Doing something without having to think about it & reaping the benefits, gives us a sense of control, empowerment, and stability.
The constant reward loop helps us sustain our habits long term and perpetuates the cycle of good habits for better health & happiness.
Bad habits have the same effect in the beginning, but they make us think that we’re doing something good for ourselves when in reality they are not. Bad habits don’t give us the same return as good habits in the long run.
A good habit can feel like a struggle in the beginning, like eating healthier, exercising more, saving more money, or getting more sleep.
However, If you want to create positive, lasting change in your life, you have to create good habits that you can sustain on a regular basis.
How Habits Are Formed.
I’m going to get a little technical now about forming habits, but I think it’s worthwhile to get an idea of how it works.
The midbrain is responsible for habit formation, which involves processing movement, learning, cognition, and emotions.
When a behavior pattern is automatic, it becomes a habit. Your brain no longer has to activate certain neurons to process the new information.
In his book, “THE POWER OF HABIT“, Charles Duhigg explained the framework of how habits work. There is a pattern at the core of every habit, which are: routine, cue, and reward.
Routine.
The first step in forming a habit is a routine.
For example, every afternoon at 3 pm, you get up to take a break from work. You walk outside, if the weather is nice, because you need a boost of energy. This becomes your routine every afternoon.
If you want to start a good habit, you need to create a routine each day that is sustainable.
Reward.
The next step in forming habits is the reward. A reward satisfies a craving. Going back to the afternoon break, the craving is taking a break from work and the reward is a boost of energy
Having that reward helps to reinforce the habit. This is why celebrating wins, no matter how small they are, is important.
Cue.
The cue is last part of the habit loop and is the thing that triggers the behavior. Studies have shown that almost all habitual cues fit into one of 5 categories. If you want to identify your cue, make note of:
- Location.
- Time.
- Emotional State.
- Immediate circle (other people).
- Immediately preceding action.
Now that you know how a habit is formed, you can create a plan to change your life for the better.
How long does it take to form a good habit?
A new habit may take anywhere between a few weeks to a few months to become established.
When you’re starting a new habit, you want to make your goals small. I read James Clear’s book, “ATOMIC HABITS“, and it changed my mindset around creating habits.
If you have a big end goal, you can break it up into tiny, actionable steps. This helps you make progress toward your goal while maintaining motivation.
He also made a point, which I found very powerful, about improving by 1%. It’s an idea that is similar to the Japanese concept of kaizen.
If you are constantly improving by 1%, it makes a huge impact over time. In the beginning, it might feel frustrating to stick to a new habit every day.
So here are a few things to keep in mind when you’re at the beginning stages of your new habit:
- If you make the learning process easy, it will be relatively quick to form good habits.
- When the task feels challenging, it is going to feel difficult, therefore take longer to adjust to.
- If a person is motivated, the behavior is adapted quicker.
- When a person loses motivation, the habit will take longer to establish or is abandoned altogether.
Now that you know how long it takes to form good habits, use the following list will for ideas on creating habits for a happier, healthier life.
A List Of 27 Good Habits To Create A Happier, Healthier, Life.
1. Morning Routine.
A morning routine helps set the tone for the rest of the day. It is a time for you to work on yourself and incorporate other habits that you otherwise would not have time for during the day.
Here’s an example of my own morning routine:
- Meditate
- Read
- Journal
- Exercise
Your morning routine will repeat every day, giving you a sense of control, security, and balance.
2. To-Do Lists.
Writing something down helps me remember what it is I need to get done. This is why making a to-do list is a good habit to have, especially if you live with other people.
It helps you remember things without taking up too much mental space. You can keep one on your smart device or a piece of paper.
3. Prioritizing.
Setting your priorities allows you to spend your energy on the things that are most important to you. This can be done by writing a list of your values.
Create goals that align with your list of values and put them at the top of your list for a happier, healthier life.
4. Eisenhower Matrix.
The Eisenhower matrix is a tool to help you organize your tasks between the most important and urgent to the ones needing less attention. It helps you make decisions and prioritize. Click the picture below to see the table:
The most urgent and important tasks are done first. Important but not urgent tasks can be scheduled for later. Urgent tasks that need attention but can be done by someone else are delegated. Tasks that are neither urgent or important are eliminated.
5. Time Blocks.
Time blocks allow you to batch your tasks and keep your schedule organized. I like to batch my most challenging tasks first thing during the week and at the start of the day.
There are apps you can download for free. My personal favorites are Trello, Air Table, and Google Calendar.
6. Planner.
A planner is a great tool to have, whether it’s electronic or physical. I used to have physical planners and use only digital planners to help me organize my day-to-day.
Whether you purchase a physical to digital planner, it can help you stay on top of your work flow, appointments, events, holidays, and goals.
7. Get Some Rest.
Resting is rejuvenating. So get adequate sleep every night as much as possible. The experts recommend that adults sleep at least 7 hours each night. If this is not possible, try to take a nap during the day or a quiet timeout, so your body can recharge.
8. Take Lots Of Breaks.
This is a good habit to have, and was challenging for someone like me. That is, until I learned that taking breaks helps your mind and body reset.
I’m the type of person who can push themself, even if something takes a long time, until the thing gets done.
This is not very efficient because your brain can only absorb so much. Also, your body gets stagnant after a while, so taking breaks throughout the day is a good habit to have.
9. Get Up Early.
It’s no secret that getting up early can lead to success. Why? Because people who get up early are using the time to take care of themselves, come up with creative ideas, or get the most important tasks out of the way.
So if you want to manage your time wisely while taking good care of yourself, get up early each morning.
10. Eat A Healthy Breakfast.
A healthy breakfast is a great way to start your day and nourish your mind, body, and soul. You’re giving your body the fuel and nutrients it needs to replenish itself after a full night of fasting. Remember to eat a rainbow of fruits and vegetables and choose healthy grains, proteins, and fats.
11. Exercise.
Exercise is good for both your body and mind. It gets your heart pumping and blood flowing and can actually help you build more energy. Some people find certain exercises relaxing, like walking, hiking, yoga, or swimming.
Be sure to check that the exercise you choose is appropriate for your physical health.
12. Imagine Your Ideal Future.
Your ideal future is how you envision your ideal life to be. This is a good habit to engage in every once in a while because it plants the seeds you need to create goals to get to your ideal future self.
Imagining your ideal future allows you to evaluate where you are at in your life so you can create a version of yourself that aligns with your values and beliefs.
13. Eliminate Distractions.
Getting rid of distractions allows you to focus on your work and anything else that is important to you. It helps you free up time for the things that you value in life like self-care, creative pursuits, and loved ones.
14. Get Support.
Learning to ask for help is a skill, which is hard in a society that awards individual achievements. However, getting help from others can relieve the pressure and strain from doing things all by yourself.
We survived and thrived as a species because we needed each other to succeed. So get in the habit of asking for help when you need it because it might just save you time and unnecessary stress.
15. Keep A Gratitude Journal.
A gratitude journal is where you write down what it is that you are grateful for. Gratitude is a good practice because it makes you feel more abundant and appreciate what you already have in your life.
You become more aware of the little things in your life that bring you great joy and pleasure.
16. Keep Track Of Your Finances.
Keeping track of your finances is not the most exciting thing in the world, at least not for me, but it’s smart to be mindful of where you’re investing your hard earned money. You’re less likely to spend on unnecessary things if you stick to a budget and keep track of where your money is flowing.
17. Read.
Reading is most likely the first thing you learned in school. This is a wonderful habit to keep in your life because reading transports you to places that only your imagination can take you. When you’re learning, you’re growing. When you’re growing, you can use it to benefit yourself and others.
18. Practice Acts Of Kindness.
An act of kindness is something positive you do for yourself or someone else. It can be done randomly, like smiling at a stranger or saying hello to someone passing by.
Or it can be intentional, like giving an uplifting note to someone deserving or a hug to someone you love. Acts of kindness can release serotonin, which is responsible for pleasurable and happy feelings.
19. Declutter Your Mind And Space.
Distractions can come in many forms. You want to declutter your space, especially where you work, so you won’t get distracted by the things around you.
You also want to practice decluttering your mind, which is a bit trickier and takes time to get used to. One way to do this is through meditation, which trains your mind and helps improve your overall health.
20. Set Aside Time For Yourself.
Sometimes you need time alone to unplug from the world and reconnect with yourself.
Having time for yourself is important because it is re-energizing, helps your set personal boundaries, and allows you to enjoy the present moment.
21. Practice Mindfulness Meditation.
Mindfulness meditation is being aware of the present moment and gaining acceptance and appreciation of it. It allows you to accept your thoughts, feelings, and behavior just as they are so you can have peace from within.
Mindfulness is more than just sitting quietly on a cushion for hours. You can practice mindfulness while you’re walking (even if it’s to the bathroom), cooking, driving, cleaning, etc, as long as you’re not multitasking.
22. Get In Touch With Your Spiritual Side.
Getting touch with your spiritual side can help you connect with your higher self. This can be a religion, belief, or practice. It helps you connect with something bigger than yourself, which can evoke awe, wonder, and a sense of purpose and meaning.
23. Get Creative.
Doing something creative allows you to express yourself in a way that is joyful and authentic, which bring a sense of fulfillment & contentment. It engages your mind and fosters curiosity, awareness, exploration, and adventure.
Your creative pursuits can be your passions in life, a hobby, talent, skill, or something that you’ve always wanted to learn.
24. Discover New Things.
If you’re in a slump, sometimes a change of scenery is all you need to feel motivated. You don’t to go far to new discover new things you enjoy. In fact, you don’t even have to leave the comfort of your home.
You can simply move from one room to another, take a quick walk around the block, or do a quick search on the internet and discover something new. This is a tiny habit that can help refresh and rejuvenate your mind, body, & spirit.
25. Practice Positive Affirmations.
An affirmation is something that you say to yourself to help lift you up if you need a boost of confidence or positivity. Here are some examples:
- I am worthy.
- I am safe.
- I accept myself exactly as I am.
- I trust completely in my abilities.
- I am wonderful and interesting.
It might feel weird at first, but with practice, you’ll get used to affirming positive things about yourself, which can help build & broaden your repertoire of positive emotions.
26. Boost Your Confidence.
Self-confidence is something that comes with time and self-acceptance. It’s important to have confidence in yourself because having low self-confidence and self-esteem can increase underperformance and anxiety.
Here are ways to boost your self-confidence:
- Do a power pose.
- Release your limiting beliefs.
- Celebrate your wins.
- Set boundaries.
- Practice self-compassion.
27. Set SMART Goals.
Goals are important because goal-directed behavior is useful for carrying out long-term plans that include effort and training to develop.
To have the most success with your goals, you need to set SMART goals, which are:
Specific: write down in detail what needs to be changed or improved
Measurable: make sure you can keep track of your goal
Achievable: assess if the goal is possible
Realistic: ability to complete the task with available resources
Time-bound: a target date that the goal can be achieved
“If you believe you can change – if you make it a habit – the change becomes real.” – Charles Duhigg
Final Thoughts On Habits.
Habits are something you do automatically, which saves you time and precious energy. It also gives you a sense of control and stability.
Good habits can help you improve your overall wellbeing such as taking up a hobby, exercising, getting enough sleep each night, eating a healthy breakfast, setting SMART goals, asking someone for help, giving yourself a boost of confidence, and spending time with your loved ones.
With practice and patience, they can help you live a life that feels healthier, happier, supported, and more successful.
I hope you found these tips helpful. What are some good habits you can add to the list? Please share in the comments!
More Ways To Create Good Habits.
If you want more ideas for creating good habits, check out these posts on creating healthy & mindful routines:
If you want to learn about creating goals to help you succeed in life, be sure to read: 48 life goals to help you achieve success.