Small Steps + Consistency is Key
Trying to develop healthier habits (e.g. eating more fruits and vegetables, washing your hands, and finding time to exercise) is a common endeavor for most people - and although it can be challenging, it is doable. There are some key ingredients that improve your success when you are wanting to start a new habit. Those key ingredients are kind of like the ingredients of a hamburger. You need the bun, the meat and the ketchup, along with other ingredients to make a hamburger you will enjoy. We are going to talk about a research study that used machine learning to identify those key ingredients that will make you more likely to succeed with your new habit.
Forming a New Healthy Habit
Researchers did something really cool. First they got information about thousands of people who were trying to change a habit. They wanted to see what worked and what did not. They collected results from several areas so they had a large pool of data. Then they used computers to study the pool of data to identify what worked for those who were successful. That was the unique thing, the computers used machine learning algorithms (formulas) to study the data and find what worked for people when they were trying to be healthier and change their habits.
Key Findings
What the study found was a few things that are quite important to remember when starting a new healthy habit - things you might want to think about:
Consistency and Frequency: The study found that consistency and frequency are very important when you are trying to successfully start and stick to a healthy habit. Consistently engaging in a behaviour over time (e.g., sticking to a routine or schedule; following through with a plan or commitment) and performing it with a higher frequency (e.g., more often) increases your chances of success. This highlights the importance of incorporating regular exercise sessions or adhering to a consistent hygiene routine when trying to develop healthy habits.
Contextual Cues: Think of these as useful hints and clues in your environment that help remind you to perform your desired behaviour (e.g., physical activity) - making you more likely form new routines and stick to your habit. These cues can be a specific time of day (e.g., 5:00pm), location (e.g., being at the gym or near a park), the presence of certain people (e.g., being with your work-out partner), or seeing certain objects (e.g., your running shoes, hockey stick). These reminders may be part of a routine (e.g., after breakfast) or when you are in a certain mood (e.g., feeling energetic or stressed). You are more likely to engage in physical activity when these reminders are present.
Rewards and Reinforcement: Most of us like to be recognized when we perform well or do something good! The study showed that this is also true when we are trying to develop healthier habits. Rewards (recognition) and positive reinforcement (e.g., smile, nod, thumbs up, “great job”) are key ingredients in supporting new habits. Providing incentives (e.g., treating yourself to a favourite snack or spending time with friends) or having enjoyable experiences with, say, physical activity, can encourage you to be active again and increase the likelihood of successfully sticking to your new healthy habit of regular exercise.
Take-Aways
These findings will make a difference if you are trying to successfully start a new healthy habit, such as regularly engaging in self-directed, self-initiated physical activity. By taking consistent small steps, using hints and clues as reminders, being encouraged and supported in your efforts, and rewarding yourself (even if in the context of fun and enjoyment), you can increase your chances of success. Whether it's exercising regularly, adopting a consistent hygiene routine, or developing other positive habits, understanding the importance of these components can help you find success in making your healthy habits stick!
It is essential to recognize that developing healthy habits is highly individualized - by that we mean, what works for one person may not work for you. Trying different approaches (experiment), self-reflection, and being flexible are key components of successfully incorporating new habits into your life.
In conclusion, through small steps and consistency, you can embark on a journey of positive change, embracing healthier habits to feel and live better.
The Way Forward
Highlight what new habits you’d like to build.
Create routine to help you develop the the new habit you want to build.