This content has been automatically translated from Ukrainian.
Well what? Planning to start a new life from Monday? Uh, wake up at 6:00, do a recharge, be sure to go for a run afterwards, drink plenty of water, keep a diary and go to bed by 11:00 pm. The plan is great! But there is a small detail: units manage to perform it longer than three days.
Why do good habits not take root?
Our brains are not fans of drastic changes. He is comfortable in his «house», where everything is in its place. And when we suddenly decide «to get up at 6:00 tomorrow and run 5 km», the brain perceives it not as a concern, but as an attack. It's about the same as pouring a bucket of ice water on yourself in the morning and calling it «a useful walrus». If you don't do it every day, you'll probably send that idea)
The brain works in the same way: instead of motivation, it gives resistance and returns us to an old, familiar way of life. Therefore, the key is — in small steps. Do you want to blink? Start washing with cold water. Do you want to run? First, just put on your sneakers and run a circle around the house.
Is the habit formed in 21 days?
Do you know that? So – is a myth.
And what is the truth?
Studies by scientists from University College London show: realistic term — approx 10 weeks. Other datagives an even wider range: from 18 to 254 days, average — 66 days.
That is, there is no single formula with habits. You will start practicing yoga and maybe you won't be able to live without it in three weeks! Or maybe it will take several months or even a year for it to take root«. Such a joke of our brain so that it is not boring to live)
How not to break up halfway?
Your «want» is not enough. Motivation — is a changeable thing, and today it is, and tomorrow it disappears. Here discipline comes on stage. Sori, but not without her. Yes, no way at all.
To hold on and then exhibit cool stories with runs /meditations /anything else, you need to go through an uncomfortable period. Catch tips on how to do it:
- Minimum system. If you are tired or you are just lazy –, do the smallest version of the action: 1 page of the book, 1 minute of charging. It's better than nothing. And believe that no one will judge you for a «mediocre» result.
- Tracking. Use habit trackers, calendar or stickers. «✓» and visual progress work as rewards. And don't forget to praise yourself!
- Tying to routine. It is easier to build a new action into an already existing habit. For example, if you always drink tea → in the morning immediately after that /while reading two pages of the book.
- Support. Find like-minded people, because it's easier together. Or join communities with «hundred days», where participants share their results and support each other every day.
- Environment. Leave a reminder to yourself in space. For example, put a bottle of water on your desktop to drink more often.
Now you know how to make new habits effective) You will definitely succeed! Remember that everything starts with small steps.
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