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How to develop sticky habits
Want to change your behavior? Consider these science-backed tips.
don’t go stag
Research shows that if you’re trying to adopt a healthier lifestyle, you’re more successful when you surround yourself with people who are making better choices. “If one partner quits smoking or starts exercising, the other is more likely to follow suit,” says Simmons. agency news release“The same pattern applies to friends, siblings, and even co-workers.” Or brainstorm a list of recipes to cook with your partner instead of eating out. If you’re having trouble finding an accountable buddy, try group ski girlfriend lessons or a gym membership. A study from the University of New England College of Osteopathic Medicine found that working out with others boosts your mood and motivates you to work harder.
(fun) make plans
Changing habits means changing automatic behavior. Bored, you check your phone. After dinner, line up on the sofa.according to 2011 study One of the best ways to break these patterns is through “cue-based planning,” according to research led by Peter Golwitzer, a professor of psychology at New York University. After dinner, I will go for a walk. Katie Milkman, a professor at the Wharton School of Business at the University of Pennsylvania, says adding some fun to the mix is key to really setting you up for success. “If you can figure out how to make something feel good in the moment instead of saying, ‘Oh my god, that was hard,’ it’s not an uphill battle,” Milkman says. For example, if you want to exercise more, try watching your favorite TV show during your evening workout. Soon, your healthy new habits will become as natural as your old ones.
take baby steps
You may have heard that it takes 21 days to develop a habit, but that old saw comes from a scientifically dubious self-help book. psycho cybernetics, Introduced by a plastic surgeon in the 1960s. There are no magic numbers for sticking habits.according to 2009 study Published in European Journal of Social Psychology, which can take 18 to 254 days. The good news is that behavioral change happens faster when we stick to it. Breaking it down into achievable goals is even more so. slow deep breathing before bedAccumulating small successes gives you the confidence to reach higher goals.
— Isabella Rosario
