Ingraining a New Behavior and Making it Last in 5 Easy Steps

ingraining a new behavior and making it last

There are so many things we all want to start doing.

But changing our behavior is not an easy thing. Not only do we need to stop doing something we’ve always been doing, get familiar with a new habit and find a way to make room for it in our days, but we also need to figure out how to make it stick and stay motivated.

Otherwise, it won’t really matter and it won’t really be a change.

So here’s a quick and simple guide on how to do that:

How to Start a New Behavior and Make It Stick

1. Just start.

Sounds quite easy, but why do we struggle with it so much then?

Most often that’s because we’re having the whole picture in our mind, and it’s too overwhelming.
We think how much effort we need to put every day from now on so that the new habit can stick, we imagine the times when we won’t be in the mood to actually do it, the things we’ll have to say ‘no’ to, etc.

Let’s leave all that behind for now.

Letting go of expectations and fear of failure (here’s how to do it), not comparing it to other experiences with new behaviors from the past, and not focusing on the hard part, is what will help you take the very first step. Which is also an action without which we can’t go any further.

So once you throw your ideals, negatives thoughts and fears in the ocean, you’ll have the chance to actually begin. And it’s easier than you think.

2. Start small.

Another important part of the whole ‘starting a new behavior’ thing is that you should start really small.
Many people forget that and don’t start at all. It scares them.

When, in fact, that principle is made to simplify things, to make it easy to begin, to make it impossible to say ‘no’ to the little action that needs to be taken in order to begin your journey.

3. One habit at a time.

A quick reminder: you shouldn’t try to achieve more than one thing at a time. It distracts you, you think about both (or more) of them (goals, habits, etc.).

Instead, you need to pay full attention to the one thing you’re working on right now.
Once it’s been a month or two, you can move onto the next.

4.Tiny steps.

Now chunk the habit down into a few steps, then break them into even smaller pieces.
Do that until you have tiny actions you can take with no effort.

This way it won’t be overwhelming. And you’ll know what to do every day.

5. Daily commitment.

Every day. No excuses.
That’s a must, as once you skip a day, it leads to two, and then three. And without even realizing, you’ve fallen back into your old habits.
Consistency is key.

***
That’s all there is.
Ignore all you’ve ever heard about starting a new behavior, changing habits and making them stick. And focus on these 5.

When was the last time you tried to develop a new habit? How did it work?

See also:

29 ways to successfully ingrain a new behavior
Tony Robbins: How to create a breakthrough change
5 scientific ways to build habits that stick

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How Supplements Can Improve Your Overall Health

How Supplements Can Improve Your Overall Health

Dietary requirements, allergies, intolerances, illnesses and other factors can prevent us from getting optimum nutrients and vitamins from food alone. That’s why millions of people all over the world take supplements each day, whether they are recommended by a doctor to treat a deficiency, or just to ensure people get enough of what their diet lacks.

In this article, we’ll give a list of popular recommended supplements to top up your diet and ensure you’re getting the correct dosage of some important nutrients.

Most supplements can be taken harmlessly with no side effects, but you should always thoroughly check labels and get proper medical advice if you’re unsure. For instance, St John’s Wort is widely considered an herbal remedy for depression but can actually decrease the effectivity of contraceptive pills.

For insight into your personal needs, consult with a doctor or nutritionist. Especially if you have a condition that restricts your diet, or you simply want to check that a particular supplement won’t affect any medication you take.

Popular Supplements

Probiotics

Probiotics are live bacteria usually taken in tablet or powder form as supplements for a healthy digestion and immune system. It helps ‘good’ gut bacteria flourish, which in turn helps your immune system to kill bad bacteria that could make you sick.

Prebiotics

Prebiotics basically enable the full effect of probiotics to take hold – think of it like a fertilizer enabling garden plants to properly grow. Find the best prebiotic supplement by visiting chemists, health stores or online.

Multivitamins

Multivitamins are a great solution for busy people. Simply pop one tablet that contains a cocktail of essential vitamins and nutrients! Most multivitamins contain things necessary for everybody, like vitamins A, E, C, K; folic acid; calcium; phosphorous; magnesium; iron; iodine; and plenty more.

Vitamin C

Vitamin C is necessary to get through food sources or supplements each day because it can’t be stored in the human body. It’s an antioxidant which increases the volume of iron we can absorb from foods – therefore those with iron deficiency or anaemia should get lots of vitamin C too. It is easily found in fresh vegetables, citrus fruits or supplements, which you can buy cheaply in supermarkets.

Vitamin D

Vitamin D is necessary for the body to absorb calcium and phosphate for healthy bones. Supplements help to ensure you get enough daily vitamin D, but you can get it in your diet by eating lots of fatty fish, red meat and eggs. (Vegetarians and vegans therefore should invest in supplements.)

Vitamin B12

Vitamin B12 facilitates the proper functioning of the nervous system and is involved in the creation of blood cells. It’s vital that everyone gets enough B12.

Though it is usually found in meat and animal products like chicken, milk and eggs – this is another essential supplement for those following a vegetarian or vegan diet.

Iron

Iron is especially vital for women and pregnant women. It is involved in the transportation of oxygen around the body in the blood, which is needed to create energy.

If you experience fatigue, you could be lacking iron or suffering from anaemia. Iron supplements are helpful to top up your blood iron, but you could also eat a diet full of spinach, broccoli, nuts, seeds, brown rice, dried fruit and red meat.

Zinc

Zinc is said to regulate immune function, have effects on memory and learning ability, and help wounds heal quickly. It’s possible to get too much zinc, so it is mostly included in multivitamins rather than a supplement on its own.

Calcium

Calcium is important for healthy bones. Since it is most prevalent in dairy products, vegans or just those who don’t eat much dairy should consider taking a supplement, or a multivitamin containing calcium.

Cod liver oil

Cod liver oil contains plenty of omega-3, vitamin A and vitamin D. It can help with skin diseases, like eczema and rashes, and can help reduce inflammation of the joints and arthritis.

Eating a diet full of fresh foods is essential for good overall health. Though if your diet restricts you from getting some of these necessary vitamins, supplements are a helpful and convenient way to replace them. Ask a doctor’s advice for help with balancing your diet, or you’re experiencing any symptoms associated with lack of vitamins.