By Tom Horvath, PhD
Although you can embark on a new habit at any time of year, the New Year remains a popular starting time! Here are some suggestions on how to maximize your project.
Decide whether to start small or start “big.” Even though your end point may evolve over time, decide at the beginning what your endpoint is (and write it down).
If you start small, build over time. What is the smallest step you are confident you can consistently take? Then wait until that pattern is well established and add another step. This approach may be more realistic and comfortable than starting big.
If you start big you will definitely need to prepare in advance. Do you have the items you need (e.g., exercise clothes, a new shopping list, a well-practiced breathing technique that you will use if stressed)? Have you visited the new places you will go (perhaps a gym, yoga studio, or library). If you are going to be reaching out to friends more, do you have up-to-date contact info, and perhaps a time to talk or meet?
What will cue you to engage in the new behavior? Often placing it into your daily schedule is sufficient. Writing that schedule down and posting it someplace you will see it regularly would help. Non-scheduled behaviors may require more thought to find the best cue.
Decide to keep this project a secret (until later), or to get encouragement and support now. Whatever you decide, stick with it. If it’s a secret, you may never announce it (your results may become apparent later anyway). If you want encouragement, be consistent about reporting your progress (and challenges).
Keep a log (journal, record, electronic entry) of your activities. Set aside a few minutes every day to reflect on what you learned that day, and what your challenges will be tomorrow. Remind yourself of why you are engaging in this project. Perhaps visualize yourself as successful. If you are getting encouragement, mentally prepare what to tell others about your project. The daily reflection is also your chance to acknowledge, encourage, and reward yourself for your efforts.
Read about habits. Atomic Habits (J. Clear) or The Power of Habit (C. Duhigg) are recent offerings. An internet search will reveal many more books and articles. You could be reading something fresh every day. Somewhere out there is the habit writer who will speak to you in a powerful and helpful way.
If you get off track, get back on track soon. You still have habit momentum, but not forever. Repetition is a foundation of habit change, so keep it working for you. You can be ambivalent about change but still more forward.
Be persistent about the project, and patient with yourself. Once this habit is established, no one (including you) is likely to care how long it took to establish it.
Remember that even if you give up entirely, you are better off for having done whatever you did. Whenever you do restart you will be in a better position to make progress.
Best wishes on your project, and the New Year ahead!
If you liked this article and would like more tips for getting a fresh start in the new year, check out: New Year’s Resolutions and the Abstinence Violation Effect
