8 months ago

As the New Year commences, it's commonplace to hear individuals discussing their aspirations for the upcoming months. Many of these aspirations revolve around self-improvement, whether it entails further education, getting in shape, or simply prioritizing health and well-being more consciously.

Although people typically start the year with the best intentions, New Year’s resolutions don't always materialize as expected. A recent study revealed that after one year, only 55% of individuals who set New Year’s resolutions deemed themselves successful.

This indicates that efforts to break negative habits succeed only about half of the time. So, how can one effectively develop habits to enhance mental health? Below are some research-supported strategies.

Understanding Habits

Before delving into strategies for cultivating new habits, it's beneficial to grasp the concept of what a habit entails. Psychologically, a habit refers to a learned automatic response. Once a response becomes habitual, it can be executed without much conscious thought, becoming an efficient, automatic behavior.

Establishing habits related to mental health or general wellness is advantageous because once a behavior becomes habitual, it requires less cognitive effort to carry out. For instance, if self-care becomes a habit, engaging in self-care activities will become second nature, requiring minimal conscious effort.

Another perspective on habits is viewing them as actions performed on autopilot. When healthy behaviors become habitual, they seamlessly integrate into daily routines, necessitating less willpower to maintain. Hence, habit formation can be particularly beneficial when pursuing goals related to health and well-being.

Strategies for Habit Formation

Building new habits can be challenging, but the rewards are evident in the long-term changes in behavior. Here are some strategies to assist in breaking old habits and solidifying new ones:

Reward Yourself: Reinforce desired behaviors by rewarding yourself. For example, treat yourself to a protein smoothie or a cup of coffee after a workout. Over time, your brain associates the reward with the behavior, increasing the likelihood of repetition.

Set Approach-Oriented Goals: Focus on goals centered around desired behaviors rather than avoiding undesirable ones. For instance, aim to wake up 20 minutes earlier each morning to cultivate quiet, reflective time, rather than setting a goal to "be less rushed before work."

Utilize Visual Reminders: Surround yourself with visual cues associated with desired habits. For instance, keep exercise gear in visible places to prompt workouts or maintain a gratitude journal in a prominent location to encourage regular use.

Remove Temptations: Strengthen healthy habits by eliminating temptations for unhealthy behaviors. For instance, if late-night phone use disrupts sleep, keep it away from the bedroom. Similarly, unfollow social media accounts that evoke negative emotions.

Stay Consistent: Habit formation requires consistency. Commit to consistently practicing new behaviors until they become automatic. With time and repetition, the neural pathways associated with these behaviors strengthen, making them easier to maintain.

Habit Formation Timeline

The time required to form a habit varies from person to person. While some may adapt to new behaviors within weeks, others may take several months. On average, it takes about 66 days for a behavior to become automatic.

In conclusion, cultivating healthier habits for mental wellness requires dedication and perseverance. By employing these strategies and maintaining consistency, you can pave the way for long-term positive change in your well-being.