Here comes The Sun!

I had some of my tips on how to introduce and stick to good habits in the national press. You can read their feature here. 

This is the full text I wrote, containing the quotes used in the article: 

Even though you might not notice it initially, but habits play a significant role in shaping our lives. They influence everything from our productivity to our mental and physical health. Yet when I ask my clients about their daily habits, they initially often say that they don’t have any, as many of us think of a habit as something that needs to be done like clockwork at the same time every day. Once we explore this topic a little further, they then realise that they have loads of daily habits, both helpful and unhelpful to what they want to achieve. Here’s a psychological perspective on why we form habits in the first place and how to adopt healthier ones:

Why Do People Adopt Habits, Both Good and Bad?

Habits are formed because our brains are wired to seek efficiency. When we repeat an action in response to a particular cue, it becomes ingrained over time, requiring less conscious effort. This automaticity helps us to conserve the mental energy that’s needed for more complex decisions.

•  Good Habits: These often emerge when actions are aligned with long-term goals or provide immediate rewards. You might want to view them as “helpful to your goals”. For example, going for a run regularly becomes a habit because it boosts endorphins and provides a sense of accomplishment.
•  Bad Habits: These often stem from the brain’s reward system as well but are linked to short-term gratification, even at the expense of long-term well-being. Try and look at them as unhelpful to you achieving your goals. Stress, boredom, or emotional discomfort can trigger unhealthy habits like overeating or aimlessly scrolling on your phone, as these behaviours temporarily alleviate discomfort.

Habits, whether beneficial or detrimental to you getting closer to your goals, are deeply tied to triggers, that is situations, emotions, or environments that cue a specific response.

How Can You Steer Yourself Toward Good Habits?

Steering yourself toward good habits involves a combination of awareness, intentionality, and consistency. Here are some strategies grounded in psychological principles:

•  Start Small and Specific: Break down your desired habit into manageable steps. For instance, if you want to exercise more, start with a 5-minute walk instead of committing to an hour-long workout immediately. Small successes build momentum.
•  Pair New Habits with Existing Ones (Habit Stacking): This is a technique popularised by James Clear in his book Atomic Habits, habit stacking involves attaching a new habit to an already established one. For example, if you want to start meditating, do it immediately after brushing your teeth. By pairing the new behaviour with a well-ingrained one, you create a powerful cue for your new habit.
•  Focus on Rewards: Reinforce good habits by linking them to immediate rewards. For example, treat yourself to a favourite podcast only while exercising. Over time, the behaviour itself becomes intrinsically rewarding.
•  Address Triggers for Bad Habits: Identify and modify the cues that lead to unhealthy behaviours. If stress leads to overeating, find an alternative stress-relief activity, such as taking a walk or practising deep breathing, to replace the trigger-response loop.
•  Reframe Your Identity: Successful habit formation often involves a shift in self-perception. Rather than saying, “I’m trying to exercise,” reframe it as “I’m someone who prioritises health.” This subtle change reinforces commitment to the behaviour.
•  Use Visual or Physical Reminders: Keeping cues in plain sight can strengthen good habits. In Cognitive Behavioural Therapy (CBT) we call these reminders ‘anchors’. For example, placing a water bottle on your desk can prompt you to stay hydrated throughout the day, thus anchoring this goal in your mind. 
•  Track Progress and Celebrate Wins: Monitoring your habit, whether it’s through a journal, a sticker chart, or an app, creates accountability and reinforces positive behaviour. Celebrate even small victories to maintain motivation. You’re also more likely to keep going on days where you’re lacking motivation, to avoid breaking that perfect streak. Having said that, if you do fall off the wagon, try and focus on getting back as quickly as possible, rather than dwelling on having failed. 
•  Practice Self-Compassion: Slip-ups are a natural part of the process. Instead of criticising yourself, view setbacks as opportunities to learn and re-commit. And don’t let a slip-up become an excuse to give up on your new habit all together. Instead, acknowledge that you took a small step to the side, so now it’s time to get back on track. Habits take time to solidify, and persistence is key.

Christine’s Top Tip:
Habits are your brain’s way of simplifying life, but their quality depends on your intentionality. By understanding what drives your behaviours and leveraging strategies to create supportive routines, you can guide yourself toward habits that enhance your well-being and align with your goals. Remember that small, consistent steps do have the power to transform lives.