Habits are actions that we do automatically, without thinking.
It is very beneficial for our brain to live on autopilot, without thinking about our actions and the consequences of these actions.
But how are these habits formed? Let's figure this out together with psychologist Ksenia Matur .
There is a myth that a habit is formed in 21 days. In 2009, scientists already refuted this: they conducted a new experiment (which concerns habits specifically) and it turned out that on average people need 66 days to form a new habit.
Research has shown that it can take anywhere from 18 to 254 days to develop a new habit, depending on the complexity of the habit and individual characteristics.
You've probably noticed that you know in your head that you should do it differently, but automatically you do it as usual.
A habit is formed by repeating the same actions, and the more these repetitions are, the stronger the habit will be. Accordingly, a habit can also be changed only by repeating other actions that are opposite to the habit.
Let's talk about how to change a habit.
1. Realize the uselessness or harm of the habit. For example, you smoke, and you have already started having health problems because of it. Realize that it is time to do something, otherwise it may get worse. Or you have a habit of “I need to think about it” and you constantly put it off for later - in general, the habit does not cause harm, but it does not bring any benefit either.
2. Replace or eliminate the habit. Sometimes, instead of completely getting rid of a habit, it is useful to replace it with a healthier one. For example, if you want to reduce your consumption of sweets, you can replace desserts with fruits.
3. Act gradually. If you are used to going to bed late (and you feel like you won't fall asleep early), you should gradually go to bed a little earlier, then even earlier, so that you gradually reach the right time. Why is gradualness or a gentle change important?
To prevent a relapse (repetition). A sudden refusal from something always causes stress and a lot of tension, which is why there is a big risk of returning to the old habit.
Or you decided to do sports: you don’t need to immediately run to 5 workouts a week – start with one, then do 2 workouts, then 3, the main thing is consistency and regularity, rather than quantity.
4. Find like-minded people or enlist the support of friends and family. In the company of someone, with their support, it is always easier to move towards something new, mutual motivation and encouragement of each other helps to achieve results. Also, someone is motivated "to argue" or to promise someone.
5. Patiently and persistently go to your result. At first, there will be a lot of resistance to the new habit and you will want to return to the old one.
During this period, it is important to maintain willpower and remind yourself of what you are striving for and what you want.
Expert: Beautiful (Sysoeva) Ksenia
