Introduction
Habits are routine behaviours that are done almost subconsciously. Habits have the ability to impact everyday life and can contribute to shaping someone’s business, health and overall lifestyle. Creating and establishing a new habit may require some effort but can be more easily implemented by understanding the underlying processes.
Am I ready to make a change?
At times, forming new habits can seem overwhelming. According to the transtheoretical model (Prochaska, 1977) the stages an individual goes through when implementing change can be broken down into 7 stages. Some of these stages of change happen automatically. Being aware of these stages can help identify your current position and may assist in understanding what actions to take next if you’re feeling stuck.
- Stage 1: Precontemplation- This stage refers to when there is no awareness of or desire for change. Individuals in this stage are either uninformed or unmotivated to change an aspect of their life.
- Stage 2: Contemplation- Individuals in the contemplation stage are aware of a goal or area in their life they would like to change, and are yet to make any progress in doing so. This stage can often lead to abandonment of goals or procrastination. This is because individuals may become overwhelmed by the resources needed or time required to implement desired changes.
- Stage 3: Preparation- The preparation stage is when an individual is committed to implementing a new habit into their lives. Individuals in this stage may be in the process of developing a plan or strategy to commence their habit and may start to feel excited or overwhelmed when planning it out.
- Stage 4: Action- Individuals in the action stage have begun implementing changes into their lives to create healthy habits. Examples of this may include preparing food for a healthier meal plan.
- Stage 5: Maintenance- Maintenance is when someone has sustained a new pattern or behaviour for a reasonable amount of time and it is now a part of their lifestyle. At this point, individuals have generally developed more confidence in the continuous commitment to their habit and can maintain this across multiple situations.
- Stage 6: Relapse- This stage may sound negative, but relapse is a very common stage of forming new habits. This stage occurs when an individual has returned to an earlier stage or has failed to maintain their existing position of behavioural change. It is important to note that although this stage is common, it is not inevitable. This stage is more common for habits related to health. Relapse can be useful in identifying potential challenges and triggers and can assist in the future when attempting to develop new habits at a later stage.
- Stage 7: Termination- This stage occurs when the habit is solidified in a person’s behaviour and temptation to return to the previous stages is no longer present.
Why creating new habits is so hard
Generating, implementing and maintaining new habits can be a challenging process. The way our dopamine-reward system works is one of the reasons why creating new habits can be challenging. Dopamine is a neurotransmitter which plays a crucial role in motivation. Prior to a habit being formed, the dopamine reward system becomes activated AFTER we have completed the activity. Say you’re looking to create a new exercise habit. Initially, we only receive the dopamine boost after we’ve exercised. However, once a habit has been formed, this process changes. When an activity has become a habit, the dopamine reward system becomes activated in anticipation of completing the activity. The anticipatory activation of the reward system can help boost our sense of motivation to engage with the activity. What all this means is that until we have created a new habit, we are likely to experience dips in our motivation and need to rely on things other than motivation to help create new habits.
How long does it take to create a new habit?
It is commonly believed that habits take 21 days to form. Unfortunately, research suggests this timeframe is a myth. The truth is: there is no one-size-fits-all timeframe for a habit to take effect. Current research has presented mixed findings on this subject. Most studies have found that it can take anywhere from 18 to 254 days to form a habit (Solis-Moreira, 2024; Pract; 2012). To expand on this, the time taken to implement a habit will vary depending on the complexity of the habit, current resources available and personal factors such as age or finances. Another factor contributing to how long it takes to form a habit is the specific techniques used to create the habit.
5 techniques to help implement behaviour change
There are various techniques that you can use to help instil a habit. Here are some of the top recommended techniques supported by research to assist you in your goal.
- Habit stacking– James Clear’s book, ‘Atomic Habits’, introduces the concept of habit stacking. This technique entails linking a new action with an existing one in order to easily incorporate new habits. By doing this, your existing habits act as a cue to perform the habit you’re trying to implement. To do this, assign your new habit (e.g. listening to educational podcasts) to an already performed daily routine (e.g. drinking your morning coffee). Pairing habits together is an effective way to remember and commit to new goals.
- Start small– Research suggests that breaking down your habits or starting with smaller habits is a good way to maintain motivation and see results. Breaking down tasks can reduce feeling overwhelmed and allow for follow through despite limited motivation.
- Find a partner– Sharing habits with a partner (such as organising to meet a friend at the gym) can increase willingness, accountability and motivation to participate. A partner can be anyone from a family member, a friend or even a professional in the field.
- Be patient and kind to yourself- Remember that it may take some time for new habits to form. While these new habits are being formed, it is normal to experience dips in motivation and returning to old habits.
- Practice mindfulness and acceptance- Try noticing the emotions and thoughts which arise as you attempt to create a new habit. Practice accepting that creating a new habit is challenging, tiring, and (at times) frustrating.
Take home message about creating healthy habits
Developing a new habit can be challenging and may take more time than you expect. However, with some patience and time, creating new habits can also be extremely rewarding. It can be helpful to understand the mechanisms behind habit formation as well as techniques used to sustain habits long term. If you find yourself struggling with this area, working with a psychologist to help implement change may help to create long-term results.
If you need support creating healthy habits, schedule a free 15 minute consultation to find out how I can help.
References
https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit
The 6 Stages of Change: Worksheets For Helping Your Clients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/https://jamesclear.com
Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support.
