Day: September 13, 2020

Building a New Habit Starts with These 5 Steps


6 min read

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If you’re like most people, you probably have countless goals and aspirations: eating a more balanced diet, saving money, exercising more, being a more engaged parent. Prepared to make a major life change with your sights set squarely on perfection, you fail — if not immediately, within the first few weeks.

According to Marti Hope Gonzales, an associate professor at the University of Minnesota, 80 percent of people who set New Year’s resolutions fail or have forgotten about their resolutions by the second week of February.

So, what can you do? Are all attempts to change doomed to fail?

Fortunately, no.

Whether you want to more, sleep better or build any other new , here are five science-backed techniques to help you create lasting behavioral change.

1. Create your implementation plans

Implementation plans are one of the simplest and most effective ways to build new habits.

In one research study of participants who wanted to exercise more, one group was told to create an implementation plan by completing this statement: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [day] at [time] in [place].”

The other participants in the

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