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Psychologists from the University of Pennsylvania have developed science-backed tips to help you stick to new life rules.
At the beginning of each year, about 40 percent of the population sets a list of such rules. However, researchers found that within a few months, only 10 percent manage to maintain these new habits, which are mostly related to exercise or dietary changes.
Experts assert that there are several simple strategies that can help you follow through on your health improvement plan.
Start with Small Workouts at Home Instead of the Gym
Researchers assure us that while major habits, like daily trips to the gym or overhauling your diet, take about three weeks to form, smaller changes can become routine much more quickly.
The team studied the habits of tens of thousands of gym-goers and hospital workers to determine when and why people neglect physical exercise and regular handwashing.
According to the experts, one key finding is that those who begin their personal revolution with less intense or more manageable changes are more likely to stick with them over time.
If, for example, you want to develop a habit of physical activity, start with short and simple exercises. A few jumps or squats, ideally repeated every hour, are recommended by the experts.
And what about those who have paid a hefty sum 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,” noted psychology professor Katie Milkman.
Respond to Positive Signals
Experts believe that habits work best when they are associated with “friendly signals,” as reported by the Daily Mail. Therefore, something you enjoy and look forward to should remind you to follow the new rule.
When planning your week, align your gym visits and other new habits with unique smartphone alerts. The study authors recommend experimenting with different signals for a few weeks until you find one that evokes the most positive emotions.
Be Flexible: It Will Extend the Life of Your Habits
Once healthy habits are firmly established, they can be hard to break. On the flip side, psychologists warn that a rigid approach to your routine can lead to new habits not lasting long.
Experts also caution that an obsession with a healthy lifestyle can lead to mental health issues, including eating disorders and obsessive-compulsive disorders.
Don’t Lose Hope
Your new healthy habit may not have yielded the results you hoped for. But that’s no 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,” researchers reassured. “You’re doing just fine, and soon you’ll be hitting the gym regularly,” they added.
Habits are not an unattainable dream. Statistics show that the vast majority of people can establish a predictable routine that will be hard to break later on.
