In my previous post we have read out enough about the lifestyle diseases, their causes and effects. So it’s a thing to learn and adapt how we can follow a good and healthy habit to live a healthy life.
It’s often been said that we’re creatures of habit. That may be true, although habits can be changed, if you’re motivated enough. This means that you are not stuck forever, trapped in bad behavior you’ve allowed to haunt you for years, forever tainted by past mistakes, failures and setbacks. You have the power to create the life you want to live, including learning how to build new healthy habits.
INCORPORATING HEALTHY HABITS
The reason many of us do not achieve the goals we set for ourselves is because we have either not established the healthy habits to do so or because we’ve adopted unhealthy habits that get in the way. A habit is an acquired behavior pattern that you follow so regularly that it becomes almost involuntary. The reason habits are so powerful is because they happen subconsciously and your environment is usually arranged in a way to support that habit.
A habit is not an isolated action – there is a cue that you follow to engage in the habit. This means that you can craft the cue and arrange your environment to eliminate bad habits and incorporate healthy lifestyle habits that lead to success and fulfillment.
Whether it’s finding a way to kick bad habits like smoking, drugs or alcohol; creating healthy habits like eating right and exercising; reigniting more passion in your relationship or taking massive action along your career path, there is a powerful tool called the Quality Quantifier that can help you when it comes to creating healthy habits and achieving lasting change in your life.
It’s frustrating to experience setbacks when you’re trying to make healthy changes and reach a goal, But the good news is that decades of research show that change is possible, and there are proven strategies you can use to set yourself up for success. Lots of things you do impact your health and quality of life, now and in the future. You can reduce your risk for the most common, costly, and preventable health problems—such as heart disease, stroke, cancer, type 2 diabetes, and obesity—by making healthy choices.
Let me tell that how can we develop or create a good healthy habit over the time. These are few amazing tips to create such good habits to get over come from the year long followed bad routine or habits.
1.Know Your Habits
The very first thing you can do to follow few good habits is to know about your old habits.
Regular things you do—from brushing your teeth to having a few drinks every night—can become habits. Repetitive behaviors that make you feel good can affect your brain in ways that create habits that may be hard to change. Habits often become automatic—they happen without much thought. The first step to changing your behavior is to create an awareness around what you do regularly, Look for patterns in your behavior and what triggers the unhealthy habits you want to change.
It can be anything related to your habits maybe you eat too much while watching TV or join a friend on smoke breaks even when you don’t want a cigarette. You can develop ways to disrupt those patterns and create new ones. For instance, eat meals with the TV off or join friends for healthy activities, like walk breaks etc.
2.Make a Plan
Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them.For instance if you want to do a walk every morning then do work on it. firstly try to get up early in the morning to get the most benefits from it but for getting up early you must have to sleep on time at night. Then start the early morning walk by deciding short walking distance to feel easy and then gradually increase the walking distance(miles). It would be definitely helpful for everyone not only for beginners too. Whenever possible, make the healthy choice the easy choice. Consider what you think you’ll need to be successful. How can you change things around you to support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax.
Get friends and loved ones involved. Research shows that people’s health behaviors tend to mirror those of their family and friends. Invite them to join you, support you, and help you stay on track.
It’s also important to plan for obstacles. Think about what might derail your best efforts to live healthier. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits?
3.Keep Your New Habit Simple
Change is hard and our minds are often resistant to it looking for any excuse to stay within our comfort zones and forgo the hard work. But if the practice of your new habit is non-threatening and can easily be worked into your daily routine, you’ll get less of a “hell no” response from your brain. It’s like tricking yourself into it.
For example, I chose to start with five minute meditation sessions because it’s something that I feel capable of, as opposed to a 20 minute session which would have me completely overwhelmed and banging my head against the wall instead. Whatever you decide, make your new habit work for you.
Identifying your motivation is vital to sustaining a new habit. Motivation is our reason for doing. It’s the drive that pushes us out of our comfort zones to accomplish our goals. It’s the fuel that makes your inner fire burn.
Motivation is the “why” behind the formation of your new routine. If you don’t have a reason to take action and make change, there’s no point in doing it.
Write down your motivation for creating this new habit. You might have one reason or ten, it doesn’t matter. The point is to dig deep to identify these motivations because the more connected they are to your core values, the more reason you’ll have to do the work.
Continuing with the meditation example, instead of saying “I want to learn to meditate because everyone says it’s really good for you,” rework that statement so the outcome has a direct impact on your life. It could be something like this: “I want to learn to meditate so I’ll have a strategy to help manage the stress of my job.”
When using your life to fuel your “why,” the outcome of your stated goal becomes far more tangible, making the stakes of your success that much higher. It isn’t just an abstract goal anymore. It’s personal.
5.Stay On Track
Doing positive things for yourself can feel exciting and rewarding. But there will also be times when you wonder if you can stick with it.
Identify negative thoughts and turn them into realistic, productive ones is important to develop a healthy habit.
Keeping a record can help. You can use a paper journal, computer program, or mobile app to note things like your diet, exercise, stress levels, or sleep patterns. Continue to track your behavior. Sometimes when you feel like you’re failing, you can learn the most.
6.Think About the Future
By focusing on the future a person can develop a good healthy habit. If everyone feels and thinks like- ‘Future will be more amazing if we put a good effort and take a right step to stay healthy and happy’, by thinking so we can take a right step to develop and keep a good healthy habit.It’s a great way to strengthen your ability to make decisions that are better for you in the long run.
Focusing on how a change might heal your body and enhance your life can help. When you stop smoking, your risk of a heart attack drops within 24 hours. Reducing stress can lead to better relationships. Even small improvements in your nutrition and physical activity can reduce your health risks and lengthen your life.
7.Put Your Practice into Action
With your defined habit and motivation locked in, it’s time to put your healthy habit into practice with the habit loop, a pattern for forming new routines. In his book “The Power of Habit.” Charles Duhigg has described a pattern to form a new routine-
‘The habit loop breaks down into three easy parts: trigger, behavior, and reward. This is the framework for successfully putting your healthy habit into action each time.’
The Trigger is the action in your day that initiates the practice of your habit. The best way to set up a trigger is by incorporating your new habit into your current routine so that you have a daily prompt.
The Behavior is the actual practice of your habit. It’s going to the gym and getting your sweat on or making time to unplug and meditate for five minutes. This is where you put the roadmap you created while defining your habit above into action.
The Reward is your acknowledgement of a job well done. It can be as simple as a positive affirmation said out loud or giving yourself ten minutes of free time. Whatever it is, choose something that positively reinforces the accomplishment of putting your new habit to work.
The reward is important because when we pat ourselves on the back, it makes us happy, causing the brain to produce serotonin.
Sometimes when you’re trying to adopt healthier habits, other health issues can get in the way.
When you’re really struggling with these behaviors, ask yourself if more is going on?
For example, mental health conditions like depression and anxiety can be tied to unhealthy behaviors.”
A health professional can work with you to address any underlying issues to make change feel easier and to help you be more successful. You’re never too out of shape, too overweight, or too old to make healthy changes. Try different strategies until you find what works best for you.
“Things may not go as planned, and that’s okay,Change is a process. What’s most important is to keep moving forward.
9.Practice and Repeat
When it comes to creating a habit, repetition is key.
Though the average is 66 days to form a new routine, the same study reports that this process can range anywhere from 18 to 254 days. So remember what motivates you and continue putting your practice into action! As you progress toward your goals, take time to reassess your habit and come up with new ways to challenge yourself and keep your pattern formation engaging. After a while, you’ll notice you no longer think about this addition to your routine because its become just as effortless all your other habits.
And soon enough, you’ll have created a life full of healthy habits!