We have so many habits throughout the day. These habits form how we spend our days, which inevitable build up to how we spend our lives. The good news is that we can form good habits more easily than we think, the not so good news is that we can fall into "bad" ones without realising it. The whole concept about habits is that they are almost reflexive, meaning they don't require much of our personal motivation or power to execute them once we have acquired them. However, the build up to gaining a new habit might be uncomfortable at first. Here are some efficient steps to build a good habit:

1.EVALUATE by become awareness of the said habits you want to get rid off or gain:

-how much does that habit vary in different situations?

-how much "self will" does it require from you?

2.VISUALISE, don't visualise yourself doing the habit but instead - the tasks/movement that you do right before the habit which will make the transition into the habit easier and make it more attractive!

*to make this easier you can create a commitment device (ex: having your shoes ready to go out for a run / asking your friend to meet you at a certain time to go running)

-the state of mind you will be in after the habit(feel good feeling)

Some extra thoughts

The sweet spot of motivation

When trying to make a shift, approach that with excitement or fear (whatever suits you better). Some people are motivated at losing weight by putting a picture whey they look overweight on the fridge whilst others put the picture of their ideal body. You have to find whether you are a person that gets motivated by positive reward or a negative one. Whatever emotion you are tapping on to find that motivation dig deep, it might come from a place of love or a place of fear. Hold on to that idea who has to have a real drive for you and keep on reminding yourself of it. Create a sense of urgency and take full responsibility of it.

Failure is good for us

If you want something you have to go for it. Whereas that is learning a new language, finding a better job, overcoming your shyness do not stop until you succeed. By failing over and over again is how you get better. Instead of letting that feeling of error to create resistance within you, turn the frustration into excitement, pick it up as a sign that you are doing better as you are not quitting, but trying again and again. Errors are good for us - there is an 85% rule for optimal learning meaning that for we should aim to get things right 85% of the time. and error about 15% of the time. By making errors, frustration in the body cues up so that in the next approach we will learn more, it sets up our brain for more plasticity to occur.

Sources : BOOK : James Clear- Atomic Habits

VIDEO : Andrew Huberman Lab - The Science of Making and Breaking Habits

ARTICLE : https://www.nature.com/articles/s41467-019-12552-4