Why Changing Your Habits is So Difficult — and How to Make it Easier
Have you ever tried to change a habit, only to find yourself back at square one after a few days or weeks? If so, you're not alone. Many of us struggle with changing our habits, and it can often feel like an uphill battle. But understanding why this process is so challenging and learning effective strategies can make a world of difference. Let's explore why changing habits is tough, how you can start making changes, and how long it typically takes to form new habits.
Why Changing Your Habits is So Difficult
Lack of Clarity and Specificity: Have you ever set a goal like "I want to be healthier" or "I should read more"? Vague intentions like these make it hard to create lasting change because they lack clear, actionable steps.
Resistance to Change: Our brains love routine and familiarity. When we try to introduce something new, it’s natural to feel resistance. This can show up as procrastination, rationalization, or even self-sabotage.
Immediate Gratification vs. Long-term Benefits: It's tough to resist the lure of instant rewards, like the pleasure of eating junk food or the distraction of social media. In contrast, the benefits of positive habits like exercising or saving money often take longer to see, making them harder to stick with.
Environment and Cues: Our surroundings play a big role in shaping our habits. If your environment is filled with triggers for your bad habits, it becomes incredibly challenging to change them.
How to Start Changing Your Habits
Start Small: Feeling overwhelmed by the thought of massive changes? Start with tiny, manageable steps. If you want to exercise more, begin with just five minutes a day. These small habits are easier to sustain and build upon over time.
Make It Obvious: Ever forgotten your new resolution halfway through the day? Increase your awareness of your current habits and make new ones easy to see. Use visual cues like leaving your workout clothes out the night before or placing a book on your pillow to remind you to read before bed.
Make It Attractive: It’s easier to stick to new habits when they’re enjoyable. Pair them with something you already like. Listen to your favorite podcast while you exercise, for instance, to make the habit more appealing.
Make It Easy: Simplify the process by reducing friction. Want to eat healthier? Prep your meals in advance to avoid the temptation of fast food. The easier you make the habit, the more likely you are to stick with it.
Make It Satisfying: Celebrate small wins and reward yourself. Positive reinforcement can help solidify new habits. Keep a habit tracker to visually see your progress and stay motivated.
Tips to Help Start Changing Your Habits
Set Clear and Specific Goals: Instead of saying "I want to get fit," aim for something specific like "I will walk for 20 minutes every day." Clear, actionable goals make it easier to stay focused and measure your progress.
Use Habit Stacking: Attach a new habit to an existing one. For example, after you brush your teeth in the morning, do five minutes of meditation. This helps integrate new behaviors into your routine seamlessly.
Track Your Progress: Monitor your habit formation with a journal or an app. This not only provides a sense of accomplishment but also keeps you accountable.
Seek Support: Share your goals with friends or join a community with similar objectives. Support systems can offer encouragement and accountability, making it easier to stay on track.
Adjust Your Environment: Modify your surroundings to support your new habits. Remove triggers for bad habits and introduce cues for good ones. If you want to cut down on screen time, keep your phone out of the bedroom.
How Long Does It Take to Change a Habit?
The time required to change a habit varies, but research suggests it takes about 66 days on average to form a new habit. However, this can range from 18 to 254 days depending on the complexity of the habit, individual differences, and consistency.
How Long Does It Take to Form New Habits?
Forming new habits is a gradual process that demands persistence and patience. On average, it takes around 66 days for a new behavior to become automatic. The key is consistency; the more frequently and regularly you perform the new behavior, the more likely it is to become a lasting habit.
By understanding the challenges and applying these strategies, you can effectively change your habits and build new, positive routines over time. Remember, be patient with yourself and celebrate each small victory along the way.
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References:
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
Wood, W., Quinn, J. M., & Kashy, D. A. (2002). Habits in everyday life: Thought, emotion, and action. Journal of Personality and Social Psychology, 83(6), 1281–1297. https://doi.org/10.1037/0022-3514.83.6.1281
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
