5 Steps To Creating Healthy Habits

A habit is a behavior repeated so many times that it ends up becoming an automatic action or done unconsciously or without the need for motivation.

By now, you should know that it is not so easy to adopt new habits . So how do we transform controlled acts into automatic actions?

In this article we offer you 5 steps to create healthy habits. Follow the tips in the order listed below and get ready to start your new healthy lifestyle.

How To Create Healthy Habits In 5 Steps

1. Define What You Want

The first step in acquiring healthy habits is discovering which habits you want to maintain. In order to achieve this, you have to be clear about your objectives .

According to a study published in the Journal of Consulting and Clinical Psychology , goal setting is a behavior change technique that serves as a critical component of successful interventions. Researchers agree that you should set goals to maximize changes in behavior.

Spend time exploring and discovering what you want and what you need right now in your life. Being aware of this will allow you to take the next step: formulate a specific plan.

2. Make A Plan

Once you have clear objectives, you have to define a plan with realistic actions. Focus on small steps you can take and repeat them to achieve your goals.

A study published in the British Journal of General Practice suggests that an effective behavior change strategy is a small-change approach.

Here are some examples of specific steps you can add to your routine and make them become habits:

• • Spend time in the morning to meditate – starting your day in a hurry will put you in a bad mood and make your routine worse. If you set aside a little time in the morning to reflect, show gratitude or meditate, you will have more energy to face the new day;
  • Eat a healthy breakfast – not everyone has the same appetite in the morning, so you can base your breakfasts based on your body’s needs . Generally, a breakfast rich in protein and healthy fats will fill you with energy;
  • Drink a glass of water before leaving home.
  • Get some exercise during your lunch break.
  • Afternoon Snack – This is the time of day when energy starts to fade, so having a healthy snack on hand is always a good idea.
  • Make yourself dinner – cooking at home will help you reduce your calorie intake and control what foods you eat;
  • Plan an hour to exercise – if you always exercise at the same time, it will end up being an automatic action.
  • Read before going to bed – this will help your body relax  and prepare for a restful night;
  • Get at least 7 hours of sleep each night – follow a routine: go to bed and get up at the same time , at least on weekdays.

• Go for foods rich in fiber (fruit, vegetables, legumes, whole grain cereals), quality protein (fish, soy, eggs, legumes) and good fats (vegetable oils, nuts, seeds, avocado) . When things do not go as planned, the most normal thing is to feel the temptation to throw in the towel and give up the new habits.

3. Be Consistent

According to some studies, the mere repetition of a simple action makes it habitual, because it is activated automatically after contextual keys. ( 3 )

In other words, when you repeat certain behaviors after certain situations, over time the brain accepts these actions as automatic.

For example, if you train before eating breakfast, the automaticity of this behavior will increase over time. Thus, if you get used to doing this activity every day before breakfast, the brain will automatically prepare to train, instead of having to make the decision consciously.

A good way to start is by choosing some habits that you would like to include in your morning routine, such as meditating, drinking a glass of water when you wake up, or going without a mobile phone to start the day.

According to some studies, it takes two months for an action to become automatic. So consistency is the key! When you have repeated a behavior for two months, it will become second nature.

4. Overcome Setbacks

Setbacks can appear at any time when you are trying to achieve a goal. There will be days when you won’t follow your plan perfectly, when you’ll skip a workout, when you’ll get carried away with cravings, or when you haven’t gotten enough sleep.

According to a group of researchers in London, occasionally skipping the routine of a behavior does not seriously affect the process of habit formation. ( 4 ) The automaticity of a habit is recovered as soon as the action is performed again.

Obviously, the longer you go without doing the actions, the more difficult it will be to regain “habit” status. So while it’s okay to skip the routine sometimes, try to get back to the plan as quickly as possible so you don’t break the habit.

5. Take A Break

Taking it too seriously will make it harder for you to stick to the habit. We want to work hard to be healthy, but there also have to be moments of pause. Set aside time each week for relaxation and reflection . Don’t forget about positivity and gratitude and rewarding your body for everything it allows you to do.

During this break time, you can take a relaxing walk, participate in a yoga class, get a massage, or read a book on the couch. Use this time to recharge your body and mind for another week of wellness.

In Summary

Small changes can make a big difference in how you feel each day. Try these 5 tips to integrate some healthy habits. In the process, you will find that you are not only creating healthy habits, but you are also eliminating some negatives. Be constant and you will be able to focus on your goals.