4 Ways to Make New Habits Stick

Hey, Mamas! We are one week into the new year and most of us are well into our new goals, habits and intentions- woop!

How's it going?

If you're like the rest of the human race (*wink), you are either struggling with staying consistent or wondering if you'll actually stay consistent for the rest of the year. Don't worry, because Science has your back on this one, Mama!

I recently listened to a new episode from Hidden Brain (one of my fave Podcasts, btw) on the topic of building new habits- sooo good- and so timely. Here's what stood out to me and what I think will help us all in pursuit of creating new habits, breaking bad ones and being successful with our new year goals in 2020!

1. Will Power: So apparently, having greater will power isn't really common... but actually rare. Those who are strong willed & disciplined aren’t gifted with that will power, they have mastered creating good habits by structuring their environment (word!?). So don’t be discouraged, Mama!

2. Automation: Setting up your environment to make it easier for you to follow through on your new habits is key. If it takes a lot of time or causes you stress, you will most likely fail at staying consistent with your new habit. Even better, if you can create a system that allows you to automate your steps/process, you will have a greater chance at being successful. "People unconsciously use the path of least resistance."

Think about how you wake up and go straight to the bathroom to brush your teeth every morning... when's the last time you had to stop and 'remember' to do that? It's an automatic habit that is embedded in your subconscious brain. Now- if we can only get to that level with working out and eating right- right!? It's possible- we can certainly get there!

3. Make it Fun and Easy: If you actually enjoy your new habit, or figure out how to make it enjoyable, you will be consistent. Also, when it's fun, the brain chemical Dopamine is released in large amounts and creates feelings of pleasure and reward. In contrast, low levels of dopamine create feelings of decreased motivation and enthusiasm. So do what you need to do to release those dopamine chemicals- reward yourself when you reach milestones, make it fun with friends, keep a log and track your progress in real time, celebrate along the way... you get the drill.

4. Friction: So, making it easy and structuring our environment to help us follow a process is a recipe for success in helping us create a new habit. In the same way, breaking a bad habit also entails structuring our environment- with more friction.

For example: putting those chocolate cookies on the very top shelf (requiring a step stool) creates an obstacle, making it harder for us to access them immediately (note to self!). I love how the guest, Wendy Wood, shared that she slept in her gym clothes to make it easier for her to wake up early in the morning and go straight for a jog. Genius.

I'd love to hear how you're doing with your new year resolutions & intentions and if any of these tips will be helpful in your pursuit. I'm definitely taking these points into consideration as I control my environment to help me stay consistent, organized and structured (my word for 2020!).