What turns New Year's resolutions into consistent habits? Behavioral science can help pave the way to success.
How does this translate into more universal and tactical help in adopting habits? The first thing to consider is reasonable timelines. Stop thinking about December 2022. For at least the next month or quarter, you will likely be in a learning phase with your new intended habit. Every attempt at executing the new habit matters, including failed attempts. Keep goals reasonable and easy to attain.
Focusing on shorter timelines also helps maintain more realistic expectations about your ability to learn a new habit. A widely citedby Dr. Phillipa Lally found that adopting a new habit can take anywhere from 18 to 254 days. The average time was about 66 days or nearly 10 weeks. If we’re attempting a new workplace habit, 66 days could be closer to a full quarter, assuming the habit is attempted during a standard 5-day work week.
Let’s make this 66-day period a little more granular. The first interval to consider is two weeks. For many activities, after two weeks of attempts, you’ll have enough data to know whether or not the new habit experiment is feasible, useful or not executed at all. It will not be a solid habit yet. But if you can get to two weeks of consistent attempts, see if you can keep consistent for another two weeks. By getting to four weeks, you are nearly half way to the 10-week mark.
The key here is to find time intervals help you focus on consistency, not performance. For example, if this was a fitness habit, focus on your consistency to showing up at the treadmill over number of miles you jogged. Or how often you unrolled your yoga mat, versus how many sun salutations you completed. As both Dr. Wood and Dr. Lally, paying attention to context and cues is important as well.
The path to success lies in focusing on what’s working until your consistency becomes solid. Each attempt at the habit are valid and important, no matter how humble. Be curious about why you complete or avoid the task. Experiment with small adjustments to reduce friction around executing the new habit. Think about the context and cue that will help get you to the 10-week mark. Every attempt is a positive step forward, even if you stumble at the beginning. Focus on the reset and try again.
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