Everyone has habits, whether they are helpful, unhelpful, or just neutral. Without habits, doing everyday things would be a lot more difficult. For example, as you go to work often, you form the habit of taking the same route. It makes it easier to know where you are going without making a lot of small conscious decisions. Routines are also formed this way. They make it easier to do things without being overly conscious about them. Reading that, habits sound good, don’t they? Well, they are, but they can also backfire if you become too comfortable with them. Let’s say you switch workplaces now, but you’re so used to your old routine of going to work that it makes you uncomfortable going to a different workplace. This is more problematic. Humans also tend to have habits that are not so helpful, but they don’t let go of them. Why? Because they make us feel good. Some examples of that are watching TV and sleeping late. These activities can feel helpful at times because they bring us joy or distraction, but they can become problematic in the long run. If you start incorporating unhelpful habits into your everyday routine, it will be hard to stop.
Sometimes, our life challenges derive from our habits. For instance, our habits may make us late to work. If you are late to work on a regular basis, then maybe reconsider your morning routine, or maybe even your whole day. Here’s what I mean. Disruptions to your schedule can be the result of a chain reaction. Being on time for work isn’t as easy as just waking up early. Sometimes, if you haven’t gotten enough sleep, it can slow you down in the mornings and even make it hard to get out of bed. Instead of just changing when you wake up, change when you go to sleep. You could also consider what things are holding you back from sleeping earlier. It’s like dominos, the last piece only falls if the first one does. So try to make some changes, no matter how small.
Here are some tips to help you:
- Set Clear Goals: Clearly define what habits you want to establish or change. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART). Having a clear target in mind helps you stay focused and motivated.
- Start Small: Begin with small steps outside your comfort zone. Gradually increase the difficulty as you become more comfortable with discomfort.
- Create a Routine: Develop a consistent routine or schedule around the habits you want to improve. Consistency is key to forming new habits. Plan specific times and actions to incorporate these habits into your daily life.
- Practice mindfulness: Learn to be present and observe your thoughts and feelings without judgment. Mindfulness can help you tolerate discomfort and stay focused on your goals. This can look like focusing on breathing by paying attention to your breath, noticing feelings happening in your body or noticing your thoughts without judging them.
- Stay Accountable: Find ways to hold yourself accountable for your habits. This could involve tracking your progress, sharing your goals with a friend or family member, or joining a community or support group related to the habit you’re trying to improve. Accountability helps reinforce your commitment and encourages you to stay on track, even when faced with challenges.
- Seek Support: Surround yourself with supportive friends, family, or mentors who can encourage and motivate you during challenging times.
- Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small. Rewarding yourself can reinforce positive behavior and motivate you to continue pushing your boundaries.
- Focus on the Benefits: Remind yourself of the potential benefits of stepping out of your comfort zone, such as personal growth, new opportunities, and expanded horizons.
- Balance Habits: A mix of habits ensures a balanced lifestyle. Some helpful habits can include exercising, working, drinking water, and more. However, although these habits can be classified as “good” or “helpful”, if you overdo them, they can be harmful. Exercising can turn into over-exercising, working can turn into overworking yourself, and drinking too much water can cause overhydration. This is why habits should be used in moderation, no matter if they’re helpful or unhelpful.
If you are struggling with build habits that support your mental health, don’t hesitate to reach out! One of our therapists can help you! Check out Uprise Psychology & Wellness’ therapists here!
References:
Fielding, L. E. (2019). Mastering Adulthood: Go Beyond Adulting to Become an Emotional Grown-up. New Harbinger Publications.
About the Author:
Angel Harar is a High School student at Hillcrest High School. She is currently completing her COOP placement at Uprise Psychology & Wellness and has an interest in becoming a psychotherapists one day.