Triggers, Discipline, and Rewards: 8 Ways to Reinforce Healthy Habits

new habits
new habits


How do you form healthy habits and keep them in your life for a long time? Here are 10 cool ways to gradually incorporate new habits.

It’s not said for nothing that habits are second nature. Artificially forming a “new personality” is as difficult as getting rid of an existing one.


For example, you would like to change eating sweets at 5-6 pm for 20 minutes of body flex exercises and get on the exercise mat with the same naturalness with which chocolate is absorbed. Is it possible?

Practice the New Habit for 30 Days

And after that you will have the right to give it up. Treat the innovation as a game, a little experiment: why not play, for example, a vegetarian for just one month? A runner? A dancer?


Such a restriction will make the process psychologically comfortable (the word “forever” scares us), and the habit will quietly take hold. After 30 days, extend it for another month or a month and a half.

Don’t Set Global Goals

The habit you want to fix should be as simple as possible, one-sentence. Train yourself to do cardio-training every day, eat a healthy breakfast, learn the easiest betting strategy for Bet22, and memorize 20 foreign words a day at the same time – it’s an impossible task.

Keep a Promise to Yourself for the First 30 Days

If you want the rest of your life to do yoga on Tuesdays at 8 am, start on this day and hour. In the first month it is also very desirable to do it in the same environment: in the living room, on a pink mat, in black uniforms.

Form a Preliminary Ritual

It can be the most absurd, like snapping your fingers five times before you go to make a healthy lunch. It sounds strange, but in practice, it amazingly helps to fix any habit.

Don’t Strive to Get Used to Something You Hate

It’s certainly possible, but why? The quality of your life will definitely not improve. So choose to incorporate into your daily routine exactly the kind of fitness, diet or yoga trend that you theoretically like. If at seven in the morning you only want to die, do not force yourself from tomorrow to become an early bird.

Create More “Reminders”

Ask friends and family to ask you daily when you will finally go for a walk (exercise, drink two liters of water). Start a dozen alarm clocks. Cover your living and work space with reminder sheets. At first, it will be terribly annoying, then it will leave no choice.

Reward Yourself, Especially at First

This is important to develop a positive, emotional connection to the new habit. At first, it’s even allowed to eat a couple of squares of chocolate after every run.

Talk About Your Accomplishments

Talk about how you’ve been walking in the evenings for three days, post about it on social media and blogs. The approval of those around you is a great motivator. It’s also important that the outside world begins to associate your new habit with you.

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