Breaking old habits and starting new habits

Starting new habits 

Habits and routines shape our days. But sometimes, old habits can hold us back, while new ones can be tricky to establish. You may have set some goals and made some resolutions this year, but it is already hard to keep them. To help, we’ve compiled some practical tips to make those new habits stick. 

Tips for building new habits 

Be specific 

Vague goals can feel overwhelming. Be specific in what you want to achieve. Instead of saying, “I want to be healthier.” Say, “I will include vegetables with my dinner four nights a week.” Plus, the clearer your target, the easier it is to track your progress and celebrate your victories.  

Be realistic and start small 

You may want to start a new habit of going to the gym four times a week, but right now, you don’t go at all. Sometimes called the ‘false hope syndrome’, we are more likely to fail when we have unrealistic expectations about how easy it will be to make the change. In this case, it is better to start with going once a week and then building it up over time. Or you can start even smaller and commit to a short walk at lunchtime. Small wins pave the way for bigger change.  

Focus on one habit 

You want to exercise, drink less, read books, watch less TV, drink more water, and quit smoking. That is a lot to achieve all at once, and it’s unlikely you will overhaul your life overnight. Instead, focus on one thing and move on to the next goal when that becomes a habit. 

Make it effortless  

Habits are more likely to stick if you make it easier to do and remove obstacles. If you want to eat more vegetables with your dinner, make sure vegetables are on your weekly shopping list. If you want to go to the gym three times a week, pack your gym bag the night before so you can grab it and go. If you want to exercise more, choose something you can do without leaving the house, such as sit-ups. 

Do it every day 

Habits can stick faster if you do them more often. If you have a small habit you want to start, like drinking more water, have a glass of water every morning when you wake up.  

Seek support 

Ask your friends and family for support. It is hard to break an old bad habit and start a new one alone. If you want to eat healthy meals, see if you can encourage your partner to join you. If you are going to cut back on alcohol, play footy in the park with a friend instead of heading to the pub where the temptation may be too great. 

Expect setbacks 

Change is gradual and doesn’t usually happen in a straight line. Going back and forth between the old and new habit is common. Remember that any effort you make will help you to achieve your new habit, so keep trying. Don’t let setbacks derail your progress. The longer you stick with your new habit, the more likely it will become natural, and you won’t even have to think about it. 

Habits take a while to form and don’t happen overnight. There is no set number of times to do it before it becomes automatic. So be patient and go at your own pace.  

If you need someone to talk to, MensLine Australia professional counsellors are here to provide information and support 24 hours a day, seven days a week. Our service is free. Call us on 1300 78 99 78 or click the floating chat button on the right to access online counselling. Our service is free.  

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