How to Form a New Habit (In 4 Easy Steps)

Now that a new year is here, it’s a great time to think about how to form a new habit while breaking old ones that no longer serve you. Setting good habits can be a powerful way to achieve your goals and stay focused on your health and wellness. Whether your goal is changing a bad habit or implementing a new one, there are some steps you can take to ensure your habit will stick.

4 ways to form a new habit while breaking old ones

Start small

• Work on one change at a time
• Select goals that are attainable and realistic

For example, if you are new to exercise, make it your goal to take a walk three times per week, rain or shine, for at least 15 minutes. You don’t even have to go to the gym; try taking a walk over your lunch break. Each week, slowly add on 5-10 minutes until you meet your goal of 150 minutes of activity each week.

Put your plan in writing

You’re more likely to hold yourself accountable if your goal is in writing. When putting your plan on paper, remember to include details:

• A specific length of time (start and end dates)
• Your reasons (motivations) for changing
• Any obstacles you may face and strategies to overcome them

Make note of how you feel at the beginning and throughout the process. There’s a good chance you’ll feel better with each day and will intrinsically motivate yourself to continue this new habit for a lifetime.

Identify a support system

It’s okay to lean on friends, family, co-workers, or a Profile coach to support you and hold you accountable while you are working to lose weight. From finding an exercise buddy to letting your co-workers know that you’re no longer indulging in break room snacks, you’ll find that people are more than happy to help motivate you and keep you on track.

Reward yourself

When setting your goal, identify certain milestones in your habit journey, and reward yourself regularly. Lost 30 pounds? Take yourself shopping for new clothes. Did you finally hit your 150-minute activity goal? Treat yourself to a movie and pack your own healthy snacks. These little motivators do wonders to keep you reaching for that next milestone.

Continue the process to form a new habit

You’ll learn many things about yourself during your weight loss journey, including how you adopt new habits or break old ones. Remember that change doesn’t happen overnight; give yourself the gift of time to be successful in your habit change process.