In a world where multitasking is the norm, we often overlook the power of simplicity. The constant juggling of tasks can lead to decreased efficiency and increased stress, making it difficult to achieve our goals.

By focusing on just a few changes at a time, we can give our full attention to each task. This helps us do better work and reduces the stress of trying to do too much at once. We not only improve the quality of our work but also make it easier to turn these actions into lasting habits. Forming habits is key to making lasting changes.

The Science of Habit Formation

Habit formation involves doing the same action over and over again in specific situations until it becomes automatic and you don’t have to think about it anymore. Habits ultimately shape our lives. So how do you form habits? In the book “Atomic Habits” by James Clear, it suggests you list out the habit you would like to form and then answer these 4 questions surrounding this habit.

1. How can I make this behavior obvious?
2. How can I make it attractive?
3. How can I make it easy?
4. How can I make it satisfying?

Coming up with answers to these questions for the behavior or habit that you would like to change or make can empower you as you build better habits. When you consistently do actions in familiar situations, like when you are building a habit, the more regularly you repeat the action, the more you come to automatically perform that behavior.

Research indicates that, on average, it takes about two months (approximately 66 days) for a new behavior to become automatic (5). However, it’s important to note that this timeline can vary widely from person to person. Some habits—especially those that are more challenging—may take more than 150 days to form. If you find that it’s taking longer for your new habits to stick, you are not alone; everyone’s journey with habit formation is unique, and progress may happen at a different pace for each individual.

Start Simple

Oftentimes when we start on something new, we put really high expectations or rules surrounding our actions or expectations. While for some this may be empowering, for many others it can place unnecessary amounts of stress in their lives. The trick is to simplify the new behaviors you want to add to your routine.

For example, if someone wants to start exercising more each day, they may be tempted to join a gym and try to go every day. The idea of this may be overwhelming and demotivating, or burnout may occur because it’s not sustainable in the season of life you’re in. However, if you just commit to putting on your tennis shoes right after dinner each night, it may then put you in the habit of thinking about moving your body more—whether it be going outside for a leisurely stroll or watching evening news on your treadmill. The act of wearing tennis shoes is typically connected to increased body movement, which increases the likelihood of you incorporating activity more often.

You can apply this concept to any health-oriented behavior you wish to implement. Instead of trying a strict new fad diet for a short period of time, take note and think about healthy nutrition habits that you currently have in your life or would be easy to add. For example, do you eat a piece of fruit each day? Instead of “fries with that,” can you opt for “an apple with that”? Or how about your afternoon coffee run where you order that latte or other specialty drink for your pick-me-up? Save some time and money with some herbal tea at the office. After consistently doing this for a couple of months, choosing other healthy options can become second nature!

Sending Health Your Way!

The Tula Clinical Team

Reviewed by:
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD