It’s the New Year! A clean slate. Many of us approach the New Year with BIG DREAMS. We might even set goals. But if you are anything like me, you may have had the experience of running out of steam, losing motivation, getting discouraged and even giving up. I decided to do some research with the hopes of creating better outcomes for 2019. I learned that creating habits is the best way to support reaching a goal. The trick is how do we create habits that support the goals we want to achieve?
Here’s 8 Steps To Developing A New Habit:
Get Clear. Identify want you want to achieve, make sure the goal is realistic for you. If you’re not a morning person, it’s probably not a good idea to set a goal to work out 30 minutes at the gym every morning.
Start Small. Achieving just one small goal multiplies your potential to succeed by increasing your motivation. You are more likely to achieve a small goal. When you meet your goal you will start to feel better. As the quality of you life improves, this will motivate you to do it more.
Identify the Why. By clearly outlining the ways the new habit will improve the quality of your life or contribute to the well being of your family or community, you will generate passion and motivation. Identify
reasons that inspire you.
Pair the New Habit with a Daily Habit You Already Have. Daily habits that you might pair your new habit with might include brushing your teeth, getting the kids up, or making your coffee. Pairing up your new habit with something that is already established in your routine makes it more likely to stick.
Decide on A Reward. The reward doesn’t have to necessarily be big, maybe just throwing your hands up in the air and saying “YES” could be enough. Make the reward fun. Positive reinforcement does work.
Pick a Tracking Mechanism. Print out a monthly calendar or download an app. Keep your tracking choice simple and doable. Make it visible where you will see it regularly.
Create A Cue. Cues help us remember to perform our new habit. A sticky note reminder or laying out clothes or other supplies needed to complete the activity are examples of cues that will prevent avoidance and support motivation.
Identify an Accountability Partner. Finding someone to join in or to connect with around your new habit can be very helpful.
For those of you who might be interested in a deeper level of support, please join us for the next Nurtured Mothering Series starting January 21 where we will support one another to create and meet our intentions in 2019.
For more information on Goal Setting and Creating Habits check out:
Habits 101 Workbook by Brian Johnson
Willpower by Roy F. Baumeister
The Power of Habit by Charles Duhigg
High Performance Habits by Brendon Burchard
At Intuition Wellness Center we specialize in inspiring children, young adults and families to live in health and joy and supporting other like-minded professionals in doing good work. We offer parent education seminars, wellness classes, occupational therapy, and other supportive services. If you think you would like some extra support in turning your goals into reality, call us. Call 520-333-3320 for a free phone consultation.
Written By: Navneet Lahti, Wellness Director and Child & Family Therapist, at Intuition Wellness Center