Even the most exciting of new habits can die very quickly for a variety of reasons. Sometimes we forget them, sometimes we might not feel like doing them, sometimes we may feel like we don’t have time for them, etc. It can get even more complicated if you are trying to establish a habit that you don’t yet enjoy. With that in mind, here are 5 tips for establishing habits using the example of walking daily to help you see exactly how this works in action!

1️⃣ Make it simple. The less complicated it is, the more likely you will be to implement. Don’t worry about getting the new habit to 100% of your intentions for it, but rather start small, get it well-established, and then expand. Example: Walk for 10 minutes a day.

2️⃣ Habit stacking. Use one habit that is already in place as a cue for another habit you want to develop. Example: After you clear the dishes from dinner, you go for a walk.

3️⃣ Habit pairing. Perform the new habit along with a habit that is well-established. Example: When it’s time to let the dog outside after dinner, take them for a walk, not just a quick outdoor trip.

4️⃣ Use reminders. Either set an alarm on your phone, or place some object or note somewhere that will trigger you to perform the habit. Example: Put a sticky note on your sink or set an alarm to remind you to walk after dinner if you don’t have a dog to walk.

5️⃣ Rituals. Have a sequence of events that you enjoy which are part of incorporating the new habit. If you are looking forward to it, you’re likely to follow through. Example: Before the walk, pump up the dog that they’re getting to go for a walk (you’ll both get excited). During your walk, listen to one of your favorite podcasts or music you enjoy, or spend the walk taking with your spouse, kids, or call a friend to catch up (time will fly by). After your walk, put a check mark on the calendar indicating you’ve accomplished the task (this serves as a small encouraging reward).

Reader Questions:
1/ What’s your best tip for establishing a new habit?
2/ Which of these sounds most helpful?

Do you struggle with habit consistency? Please feel free to reach out to me directly here if you prefer to discuss things privately! Or, if you just want to schedule a call or jump into 1:1 coaching, you can do that too!

Are you ready? Let’s get growing!

|Kaci