01
“Link new habits to things you already do every day,” says Frances McElwaine, functional health practitioner and coach (realhealthandwellness.com). “It’s called ‘habit stacking’ and it’s a really effective way to begin new behaviours. For example, while waiting for the kettle to boil, see how many squats you can do… By anchoring a new behaviour onto something that you do every day, you are more likely to transform it into a habit.”
STACK
YOUR HABITS
02
Research shows that when you repeat a behaviour often enough, it becomes habitual and intentions become less important. “We change our neural pathways through repetition,” says Dr Elena Touroni, consultant psychologist and co-founder of the Chelsea Psychology Clinic. “The brain likes the familiar so will always try to revert back to what feels ‘safe’. So when we want to make a change, it’s important that we fully commit to it and act on it.”
DEVELOP A PERSISTENT
MINDSET
“Break down big goals into really small, easily achievable steps,” says McElwaine. “It opens up the space for new habits in your mind and day. For example, if you want to practise yoga every day, start by rolling out your yoga mat at [your chosen time], then simply roll it up… [Next time] roll it out, lie down and take some deep breaths. [Then] add in a short practice. The trick is just to change up your routine.”
THINK
SMALL
03
04
When we’re too exhausted or distracted to execute willpower, context cues, such as being in a certain location, can dictate a behaviour. The more often you repeat behaviours in one place, the stronger habits will become. For example, always meditate
in the same chair so you associate it with feeling relaxed. You can also
change your location
cues with practice, such
as associating the kitchen with nutritious food instead of where you go for sweet treats.
UNDERSTAND
CUES
Examining why you may not have succeeded in discarding negative habits or forming new ones can help you choose goals that better suit you. “Whenever we want to change an unhelpful habit, we need to first get clear on the problem,” says Dr Touroni. “What are you wanting to change and, importantly, what’s your motivation for change? Try writing this down so you [can] come back to it whenever you find temptation’s pulling you back.”
PINPOINT
PAST FAILURES
05
06
“Instead of trying to overhaul all your habits
at once, find your first domino habit – the starting piece that effortlessly knocks the others over with momentum,” says Madeleine Dore, author
of I Didn’t Do the Thing Today: Letting Go of Productivity Guilt.
“For example, if you
put your phone away
at night, that may mean
you find yourself getting
to sleep more easily, waking up earlier and feeling rested enough
to go for a morning walk.”
FIND YOUR FIRST DOMINO
HARNESS THE
POWER OF
REWARDS
07
“Rewards can be helpful because having things to look forward to helps enhance our resilience,” says Dr Touroni. McElwaine agrees: “Reward every positive choice you make. For example, you want to cut your sugar. You have a stressful day and open some biscuits. Normal behaviour is to think you’ve blown it, but try just having a couple… you only ate two? That earns a reward. Forget about the stumbles; [just] focus on the positive.”
“Link new habits to things you already do every day,” says Frances McElwaine, functional health practitioner and coach (realhealthandwellness.com). “It’s called ‘habit stacking’ and it’s a really effective way to begin new behaviours. For example, while waiting for the kettle to boil, see how many squats you can do… By anchoring a new behaviour onto something that you do every day, you are more likely to transform it into a habit.”
DEVELOP A PERSISTENT MINDSET
01
“Link new habits to things you already do every day,” says Frances McElwaine, functional health practitioner and coach (realhealthandwellness.com). “It’s called ‘habit stacking’ and it’s a really effective way to begin new behaviours. For example, while waiting for the kettle to boil, see how many squats you can do… By anchoring a new behaviour onto something that you do every day, you are more likely to transform it into a habit.”
THINK SMALL... AND THEN GO SMALLER
01
Research shows that when you repeat a behaviour often enough, it becomes habitual and intentions become less important. “We change our neural pathways through repetition,” says Dr Elena Touroni, consultant psychologist and co-founder of the Chelsea Psychology Clinic. “The brain likes the familiar so will always try to revert back to what feels ‘safe’. So when we want to make a change, it’s important that we fully commit to it and act on it.”
UNDERSTAND
CUES
02
“Break down big goals into really small, easily achievable steps,” says McElwaine. “It opens up the space for new habits in your mind and day. For example, if you want to practise yoga every day, start by rolling out your yoga mat at [your chosen time], then simply roll it up… [Next time] roll it out, lie down and take some deep breaths. [Then] add in a short practice. The trick is just to change up your routine.”
PINPOINT PAST
FAILURES
03
When we’re too exhausted or distracted to execute willpower, context cues, such as being in a certain location, can dictate a behaviour.
The more often you repeat behaviours in one place, the stronger habits will become. For example, always meditate in the same chair so you associate it with feeling relaxed. You can also change your location cues with practice, such as associating the kitchen with nutritious food instead
of where you go for sweet treats.
FIND YOUR FIRST DOMINO
04
Examining why you may not have succeeded in discarding negative habits or forming new ones can help you choose goals that better suit you. “Whenever we want to change an unhelpful habit, we need to first get clear on the problem,” says Dr Touroni. “What are you wanting to change and, importantly, what’s your motivation for change? Try writing this down so you [can] come back to it whenever you
find temptation’s pulling you back.”
HARNESS THE POWER OF REWARDS
05