During the New Year, many people usually make New Year’s resolutions. This New Year’s resolution aims to build good habits and eliminate bad habits. For example starting a healthy life, being more productive or playing less on social media.
Forming a resolution that can become a habit can have many benefits. One of them to allow us to perform a behavior automatically without having to expend too much physical and mental energy. It also allows us to achieve your goals, such as: B. being more productive and healthier.
The thing is that developing this habit is quite difficult and it requires persistence. According to a study by Edith Cowan University, most people’s New Year’s resolutions only last a few weeks. Other research also states that only 8% of people succeed in their New Year’s resolutions. too bad yes. To keep this new habit long-lasting, read the article to the end, OK!
Reasons why your new habit is failing
There are several reasons why the process of forming your new habit can fail. Then what is the reason?
Goals that are not specific and realistic
The reason your goals often fail is because they are not specific. For example, you may have a goal to exercise regularly in the new year. Well, unfortunately, this goal is actually still too general because it doesn’t have clear details. The benchmark for “hardworking” here is how many times per week? How many minutes will you exercise?
On the other hand, your goals can fail because they are unrealistic. For example, you set goals for a 30-minute workout five days a week. If you are just a beginner in the sport, you will quickly feel overwhelmed and tired. Therefore, the goal is less realistic because it doesn’t take into account your current skills.
With the SMART method you can learn to formulate your goals in concrete terms. SMART stands for Specific, Measurable, Achievable, Relevant and Time-Bound. This method helps you make your goals concrete, measurable, realistic, and time-bound so you can better focus on achieving them.
Procrastination leading to “skipping”.
Often the next reason your goals always fail is because of procrastination or putting off those behaviors. This usually happens when you’re busy or just not in the mood.
This procrastination, which eventually goes away, can cause people to end up giving up on going forward. This is because of the premise that they have “failed,” so they are pessimistic about continuing the behavior again.
Focus on “getting rid” of bad habits.
New Year’s resolutions are often aimed at breaking bad habits. For example, quit smoking, eat less junk food, or eliminate social media addiction.
Actually, this goal is not wrong. However, research shows that the goal of eliminating bad habits tends to be less effective than the goal of building good ones. This is because the goal of eliminating bad habits is seen as less clear and does not address the root of the problem.
For example, the habit of biting your nails before a presentation is a way of dealing with anxiety. Well, if you intend to get rid of your bad habit of biting your nails, you need to replace them with other, more positive habits for dealing with unclear fears.
You can also watch the video below to learn how to reduce bad habits.
Tips for building new habits that last
Well, you already know some of the reasons why habit building usually fails. So how do you build habits that can last a long time? Well, here I am rounding up some ways you can create new habits that can last a long time.
Identify your current habits
If you just want to start a habit, first try to identify or recognize how you are performing that habit. Then also understand the factors that influence these habits. For example, if your goal is to get up early, make an analysis of your sleep time and duration. It could be that you have a hard time waking up in the morning because you stay up too often.
Make habits specific and realistic
To make your goals achievable and lasting, make the habit specific and realistic (achievable goals). For example, it turns out that you can only exercise for 15 minutes and then just make a habit of exercising 15 minutes a day. Then you train at 5 p.m. after you finish work. 5:00 PM is identical to workout time, so your brain will automatically prompt you to do a workout.
Make this habit easy
Exercising at home for 15 minutes every day is easier than commuting to the gym after work due to traffic jams. Make this habit easier to keep it going for a long time. This is because our bodies and brains are designed to conserve energy. Therefore, there is a possibility that we tend to do something difficult.
Consistency is koentji
Something becomes a habit (habit) when you do it repeatedly and consistently. There are studies that state that a behavior becomes a habit if it is performed for 21 consecutive days. There are now other studies that say it takes 12 weeks to build a habit. This is different because it adapts to the behavior you want to build and adapts to each person.
You can use a habit tracker to maintain a consistent habit. You can use the application on your mobile phone or create a spreadsheet with a checklist after completing your habits. This way you can monitor each of your progress.
There may be times when you are busy or not passionate about your resolutions. In this case, it is better to adapt your routine to your current situation. Instead of not exercising at all, you can adjust the duration of your workout from 15 minutes to 5 minutes. Or if you don’t have the energy to do cardio, you can switch to another sport.
Habit forming takes commitment and consistency, folks. However, this habit can be started little by little. You can also develop your potential to be more productive by trying to complete this productivity type test.