Good habits are the result of repetitive actions in our daily life. If we repeated the good habits long enough, they will become part of our identity
I know you are sick of being average, that’s why you are here, reading this article.
So let’s jump right in
LIST OF GOOD HABITS TO START TODAY!
15 good habits ideas for a healthy lifestyle
- Move your body: Walk, Simple workout, Stretching -30 minutes every day
- Sleep: Adequate sleep based on your sleep cycle and develop a good sleeping ritual
- Force yourself to move: Park your vehicle way further and use stairs over elevators
- Track the water input.
- Alternate sitting and standing while working.
- Stretch every hour
- Be cool on the processed meat
- Try plant-based milk
- Eat home cook food: Meal prep if you can
- Pre-cut your vegetable and fruits to make it way easier to eat ‘em
- Try intermittent fasting once a week
- Deep breathing exercise
- Walk to think
- Spice up your routine
- Drink green tea over coffee after 1 pm
15 good habits Ideas to be contempt and happier
16. Start a gratitude journal or gratitude list
17. Limit screen time
18. Invest in experience rather than material things
19. Practice daily affirmations
20. Schedule time for yourself
21. Practice regular self-care activity
22. Pray& Meditate daily
23. Start a creative hobby or passion project that you like
24. Call a good friend/ family regularly
25. Quality time with family
26. Practise mindfulness
27. Be in nature regularly
28. Practice good listening habits
29. Talk nicely even when you are not in the mood
30. Create a small win list in your journal
20 Habits idea to be more productive
31. Wakes up earlier
32. Set the optimum time to work on yourself
33. Set up a reasonable to-do list
34. Reflection in journaling by the end of the day
35. Monthly planning and reviewing goals
36. Schedule a break and really takes a break
37. Regular decluttering of email and past project files
38. Quarterly planning of goals and action plan
39. Read book/articles daily
40. Track expenses
41. Enrol in classes to learn new skills
42. Review non-fiction books
43. Discuss with highly ambitious people
44. Celebrate small wins
45. Find more opportunity
46. Put yourself in a more uncomfortable situation (take more actions)
47. Focus on deep work
48. Respect time as it should be
49. Focus on self-growth
50. Reflection on how you spend your time
The reasons why good habits failed
1. We don’t understand how habits work
“Most people fail to adopt new habits because they do not understand the structure of habits.”Charles Duhigg, the author of The Power of Habit
In The Power of Habit, Charles Duhigg explained the structure of habits can be broken down into 3 main components:
- The cue or trigger
- The action
- The reward
Imagine this, you are having a very stressful day, or the exams are coming (cue/trigger), and you want something to help you release all that stress
You open the fridge and start binge-eating all the chocolates and chips (action).
You feel so much better as the neurochemical like dopamine lights up your brain which makes you feel satisfied (reward).
This cycle gets repeated every time you face that trigger. And this is how we end up we so many bad habits
And, that’s why our bad habits easily get repeated and are very difficult to change.
The same reason why good habits, are very difficult to set and maintain.
James Clear, author of Atomic Habits further elaborated and explained the process of building a habit can be divided into four simple steps: cue, craving, response, and reward.
The reason why we kept on failing with starting a good habit has come to one reason- we don’t understand how habit works
We don’t understand how habits work
With the works of Charles Duhigg and James Clear, it becomes apparent that it is not as simple as making a list of new habits or good habits we want to start.
But it should be specific enough and fit the habit cycle loop.
2. Why start the good habits
We don’t even know why we want to start the habits
Sometimes, when we want to start new habits, it is just wishful thinking.
It’s good to do, but if not, it’s not the end of the world.
Imagine this, you want to get 4.0 or to be at the top of the class by end of the semester. So the habits that you want to start are to start studying regularly.
Sound simple right?
But what happens is, that the momentum and motivation die down quickly
But what if I told you, that you will get 1 million dollars if you do it in 3 months? What do you think will happen?
I bet you work your a** off every single day to get the money. I know I will do that, it’s 1 million dollars!
My point is, that another reason for failing to keep good habits is because it doesn’t matter much to you.
I don’t want to sound corny and ask you to find your ‘why’.
But really, having a stronger reason why you need to start the habit will help you maintain the habit longer.
Once you are able to keep the habit and it already becomes part of you, then you don’t need the ‘why’ anymore. You just do it.
But sometimes, in the beginning, we need that extra persuasion to just keep going.
How to start Good habits that work
Find your keystone habits.
The keystone habit is the habit or routine that can set a chain of reactions because of them
For example, my keystone habit is waking up early.
When I wake up early, I’m able to do deep journaling, set my to-do list, and completed my writing before everyone even starts their day.
Because of this, I feel more organized, I work better and I feel motivated to work out later that evening.
The opposite thing happens when I wake up late. I feel tense and anxious, and I reached home late, Once I reached home I just want to lay down on the couch like a potato reading the new gossip on Kanye West vs Pete Davidson.
(I’m embarrassed to admit, I know a hell lot of pop culture gossip from my students)
In simple, waking up early is my keystone habit that put everything else in my life into the place.
find your keystone Habit to help start the good habit
So find your keystone habits that keep the gear running. It can be as simple as spending 5 minutes uninterrupted with your kids before sending them out to school.
identifying your keystone habit, and letting the rest fall into their places.
This brings me to the next point,
Related Post: 5 Simple And Gentle Approaches To Help You Wake Up Earlier In The Morning
Find the balance when setting up new habits or routine
We can’t survive long enough with motivation.
It dies down quickly and depends greatly on external factors such as mood or the environment.
In order for habits to stick, we have to repeat them long enough. In other words, we need to be consistent with it.
Like brushing our teeth in the morning, it gets repeated long enough that it feels odd ( and disgusting) if we don’t do it in the morning.
Repeat the habits consistently every single day.
Okay, but if I’m getting tired?
Or something is happening in my life that it’s hard to be consistent at that time?
Well, things happen. And we are not a robot with no feelings whatsoever.
Life kicks in. sometimes, not in a good way.
That is why I feel finding the right balance is essential in maintaining the habits in a long run.
It’s easy to give advice, or write ..’ be consistent for 60 days and your habits will sticks’.
Well, it’s really easier said than done.
I agree completely that habits need to be done consistently to make them stick
But, finding the right balance on when to pause, resume, and come full back swinging is another important aspect that people tend to miss out on.
If life’s been tough on you, taking a break and you missed your workout is okay.
It’s okay to just stay at home instead of the usual jog because you don’t have the energy to do it.
We all have one of those days.
Find the right balance.
The 2 days rule
I love to use the 2 days rule. The 2 days rule implies that you can miss doing your routine, but don’t make it more than 2 days
For example, if you don’t want to work out because of your menstrual cramps or you just feel very tired after work, you can skip it. But not more than 2 days.
Just resume back of your habits or routine when you feel much better
Another thing is, that you can replace the habit with a similar category of activity when you have less energy than you usually have.
Eg: You don’t want to work out, but you replace it with stretching or foam rolling. It’s not the usual high-intensity exercise you usually do, but you still do something with a similar goal, to be a healthier version of yourself.
I want to emphasize this point as I know some people get frustrated with themselves and we feel like a failure when we don’t get to be consistent with our habits.
We are humans and our moods, energy, and life, in general, are cyclical in manner.
We have ups and downs, so just ride the wave.
- The Weekend Routine: based on your energy level (2022 Update)
- Daily Routine For Students: How to create The Best routine in 3 Simple Steps
Setting up new good habits is easy but difficult to maintain
By identifying how habit works, the chance of keeping the habit is much better.
So what habits are you working on this 2023?
Habits are not a finish line to be crossed, they are a lifestyle to be lived.James Clear,Atomic Habits.