Dr. MAX PEMBERTON: My simple trick to fulfill your resolutions… accompany them in daily tasks!

Most of us have some things in our lives that we would like to improve or activities that we want to introduce.

We would like to exercise more, meditate, improve our memory, even read better and be more cultured. But the days seem to go by and we never get used to it.

While starting a new habit is relatively easy, even with the best of intentions, maintaining it can be tricky.

After a few weeks, things fail, and before we know it, months have passed and we feel like we’re back to square one, and a little despondent and frustrated.

But fear not, a new trend aims to ease the pain of incorporating a habit into your daily routine.

It’s called “habit building.” This technique uses routines or habits you already have to help establish new ones.

In fact, you find something you already do regularly, like brushing your teeth, and combine it with the new habit you want to start, like balancing on one foot, which improves core strength and, in the long term, means you are less probability of suffering a fall.

In fact, you’re leveraging the new behavior into something you’re already doing regularly.

THE HABIT BRAIN HACK

There is actually a solid neurological basis for this approach. When we perform an action or behavior repeatedly, strong neural connections are created.

Over time, we don’t even need to think about them: they are so ingrained that they are almost automatic. For example, every morning we boil water without having to think much about it.

Habit stacking uses this. By connecting a new neural pathway with one that is already established, it is easier for us to acquire this new habit.

THINK SMALL TO REACH A BIGGER GOAL

Another problem people face when making changes in their lives is that they think too big: the changes require such a break from their usual routine that they are not sustainable. Then people get discouraged and give up.

It is much better to address problems in achievable bite-sized portions.

This is precisely what habit accumulation focuses on. Habits are small, quick and easy to do; and, once you master habit stacking, you can merge them or build each small habit to achieve a bigger goal.

So instead of saying, “I want to get really fit and healthy,” which is a big, pretty nebulous goal, habit building would allow you to introduce small healthy habits into your daily routine. For example, say that you are going to do five push-ups every night before going to bed.

CREATE A LADDER OF HABITS

Once you’ve created a new, consistent habit this way, you can build on it. When you do this, you are creating a “habit ladder.”

You adopt a behavior you already do, such as brushing your teeth at night. Then, stack something you’d like to accomplish on top, like meditating for three minutes after you’ve brushed your teeth before bed.

Then, once this becomes a habit, add another behavior in addition to meditation, such as reading three pages of a novel in bed.

STACKING RULES

To ensure that habit building is effective, follow these rules:

Keep it fast: A habit should take no more than five minutes.

Keep it fun: Choose something you enjoy and want to do, rather than something you feel like you have to do.

Keep it simple: Keep the habit simple, don’t overcomplicate things.

Be patient: Wait until you’ve successfully integrated one habit into your daily routine before adding another.

Changing your life doesn’t have to be a huge task – building habits is a brilliant way to make those small but meaningful changes that can make you happier and healthier. Start a new habit tonight and good luck!