How to create lasting change through daily habits
How to create lasting change through daily habits
As therapists we are often asked how to implement changed behavior. WChanging behavior is a long-term process that requires consistency, patience, and the right approach. One of the most effective ways to create lasting change is through the development of daily habits. By establishing positive habits and routines, we can gradually shift our behavior in a way that leads to healthier, more productive lives. Of course the way this is implemented will look different for each individual based on behavior they are attempting to change and identifying what works best for them.
This can serve as a start; a template for how to create daily habits that help change behavior for the better:
1. Start Small and Specific
When you're trying to change behavior, it's tempting to make drastic changes all at once. However, trying to overhaul your entire lifestyle in a single day is overwhelming and often unsustainable. Instead, focus on one small habit at a time.
For example, if you want to develop a habit of exercising, start by committing to 10 minutes a day instead of an hour-long workout. The key is to make the habit achievable and specific. When your goals are clear and manageable, you're more likely to stick with them.
2. Make It Consistent
Consistency is crucial for creating new habits. You need to commit to doing the behavior every day, or at least on a regular basis, for it to become automatic.
One of the best ways to build consistency is by tying your new habit to an existing routine. For instance, if you're trying to meditate daily, you could do it right after brushing your teeth in the morning. This will help reinforce the new habit by associating it with something you already do without thinking about it.
3. Use Alarms to Remind You
Sometimes, it’s easy to forget new habits amidst the busyness of life. That’s where an alarm or post-it might come in - to trigger a specific cue that reminds you to complete the habit.
For example, you might set an alarm on your phone to remind you to drink water throughout the day. Or, if you’re trying to write more often, you could place your journal next to your coffee cup so that you see it first thing in the morning. These small reminders help you stay on track until the behavior becomes ingrained.
4. Track Your Progress
Tracking your progress not only helps you stay accountable but also gives you a sense of accomplishment, which can keep you motivated. Use a habit-tracking app, a journal, or a simple checklist to mark off each day you complete your habit.
Seeing your streak grow is motivating, and it can create a sense of pride and momentum. On days when you feel discouraged, looking back at your progress can remind you of how far you've come.
5. Reward Yourself
Positive reinforcement is a powerful tool in behavior change. Every time you successfully complete your new habit, reward yourself with something that brings you joy. The reward doesn’t have to be big, but it should be meaningful to you.
For example, if you complete a week of consistent meditation, treat yourself to a nice dinner, a relaxing bath, or a small purchase. The reward helps to reinforce the positive behavior and makes you more likely to continue it.
6. Be Kind to Yourself
Changing behavior takes time, and there will be setbacks along the way. It's important not to be too hard on yourself when you miss a day or struggle with consistency. Instead, acknowledge your progress and give yourself grace.
Behavior change is a process, and every step forward, no matter how small, is a victory. Be patient with yourself, and understand that it’s okay to have bumps along the road.
7. Visualize the Outcome
When it comes to changing behavior, it’s easy to get caught up in the difficulty of the process. However, one way to stay motivated is by visualizing the positive outcomes of your new habit.
For instance, if you’re trying to eat healthier, imagine how great you’ll feel with more energy, better sleep, and improved physical health. If you’re trying to write more, picture how proud you'll feel when you complete your project. Keeping the end goal in mind can help you stay committed, even on tough days.
8. Evaluate and Adjust When Needed
Finally, don’t be afraid to evaluate your habits and adjust them as needed. As you progress, you may find that what worked for you in the beginning is no longer effective, or you may want to increase the challenge to continue growing.
Check in with yourself regularly to assess your progress and determine if your habits are helping you achieve your desired behavior change. If something isn’t working, don’t be afraid to tweak your routine or approach.
Creating daily habits that help change behavior is a gradual, rewarding process. By starting small, staying consistent, and celebrating your wins along the way, you can create lasting habits that lead to positive changes in your life. Remember that the journey is just as important as the destination, so be patient with yourself and enjoy the process.
About The Author
Jenean Cervantes has a master's in clinical psychology from Antioch University and is an associate marriage and family therapist (AMFT138534) supervised by Jeremy Mast, MS, MDiv, LMFT, CSAT, CPTT (CA90961). She helps heterosexual, queer and polyamorous couples on restoring intimacy, trust and guiding long-lasting changes to the relationship. Jenean also works with men with issues of intimacy, partner communication, emotional regulation, infidelity and childhood trauma. Jenean is currently receiving training in Terry Real's Relational Life Therapy. Jenean also has received training in mindfulness techniques, attachment-based and psychodynamic modalities. She interacts with her clients from a trauma-informed, client-centered perspective.
