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This content has been automatically translated from Ukrainian.
Imagine that each day of your life is a brick in a large wall that you are building throughout your life. Some bricks are laid firmly and neatly, while others sometimes become misaligned, creating weak spots. In this process, habits play a key role – our daily actions, which, although they may seem trivial, actually have the power to change lives.
What is a habit?
A habit is an automatic behavior that we perform without thinking. Scientists compare habits to pre-written programs in our brains that are triggered by certain cues. For example, a cup of coffee in the morning, scrolling through social media before bed, or regular walks – all of these are habits that shape our reality.
The foundation of a habit is the so-called "habit loop", which consists of three elements:
- Trigger – an event that initiates the action (for example, the sound of an alarm clock).
- Routine – the action itself (you go to brew coffee).
- Reward – the pleasure or result (a rush of energy after the first sip).
Why are habits so powerful?
Our brain is lazy, and this is not an insult, but rather its characteristic. It seeks to conserve energy, so it automates what we do most often. Imagine if every morning you had to relearn how to tie your shoelaces or drive a car? Habits allow us to save resources on routine tasks.
However, there is a trap in this automation: harmful habits form just as easily as beneficial ones. Snacking in front of the TV or procrastinating important tasks – all of this is also part of the cycle that the brain perceives as normal.
How do habits change lives?
The power of a habit does not manifest instantly. Imagine you decide to read just 10 pages of a book every day. At first glance, this seems trivial, but in a year you will have read over 20 books. Similarly, small negative actions – for example, an extra 100 calories every day – can lead to an unnoticed but significant result.
The 1% principle wonderfully illustrates this idea. Do just 1% more today than yesterday, and in a year the results will be impressive. This "cumulative power of habits" is the foundation of success for many well-known people.
How to form new habits?
- Start small. Want to exercise? Start with 5 minutes of stretching every day.
- Become a master of repetition. Scientists claim that it takes between 18 to 254 days to form a stable habit, depending on its complexity.
- Create triggers. Link a new habit to an old one. For example, after brushing your teeth, do 5 squats.
- Reward yourself. Let each successful day bring you joy – even in small things.
- Don’t be afraid of mistakes. If you slip up, just continue. Progress is what matters, not perfection.
How to get rid of harmful habits?
Harmful habits are also part of the cycle. To break them, you need to:
- Change the triggers. If the habit starts with a certain event, avoid it.
- Choose an alternative instead of the routine. For example, instead of snacking, drink a glass of water.
- Focus on the reward. Ask yourself: does this habit bring real benefits?
Why is this important?
Our entire life is the sum of our habits. Want to improve your health, relationships, or career? Start with small changes. Remember: it’s not one big breakthrough that matters, but a constant movement in the right direction.
Sometimes the power of a habit seems invisible, but it is the key to significant changes. So, what will your first step be today?
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