Most of us assume those hyper-achievers who are always able to squeeze in their workout, eat healthy foods, ace their exams and pick their kids up on time must have superhuman self-control. But science points to a different answer: What we mistake for willpower is often a hallmark of habit.
Here are 5 steps to develop a new habit.
The way you define the goal you hope to turn into a habit does matter. Goals like “meditate regularly” are too abstract, research has shown. You’ll benefit from being more specific about what exactly you aim to do and how often.
Now that you have established a specific goal, it’s time to think about what will cue you to follow through. Scientists have proven that you’ll make more progress toward your goal if you decide not just what you’ll do, but when you’ll be cued to do it, as well as where you’ll do it and how you’ll get there.
When we set out to build a new habit, most of us overestimate our willpower and set a course for the most efficient path to achieving our end goal. Say you hope to get fit by exercising regularly – you’ll likely look for a workout that can generate quick results like grinding it out on a treadmill. But research has shown you’ll persist longer and ultimately achieve more if you instead focus on finding ways to make goal pursuit fun.
By the time we put behaviour on autopilot, a lot of us fall into fairly consistent routines, tending to exercise, study or take our medication at the same time of day and in the same place. But when you’re in the start-up phase of habit building, contrary to popular opinion, my research suggests it’s important to deliberately insert some variability into your routine.
This step is obvious but sometimes overlooked. Seek out social support. Social support isn’t just about having cheerleaders and people to hold you accountable – though both can add value, so I’d suggest telling your friends and family about your goals.