How to Create Healthy Habits
What do a Roomba, Instacart delivery order, and Amazon Subscribe and Save have in common?
The answer is… AUTOMATION. And I’m a big fan.
Automation allows us to get more done with less energy and effort. In my personal life, I try to automate as many mundane tasks as possible- i.e. grocery shopping via grocery delivery, automatic responses, etc. I love the strategy of automation because it frees up more time and energy for me to focus on my family, clients, writing, learning, and other aspects of life that bring me fulfillment.
But what if we could automate our choices? What if we could make healthy and positive choices simple, attractive, and easy? What if instead of having to muster up a bunch of willpower, you could simply exercise daily because that’s who you are and what you do and you didn’t even have to think about it? What if you ate lots of leafy greens without the struggle because it was just a part of your normal life? What if you were always learning new skills, or kept a tidy home, or got lots of sleep, simply because that’s who you are and what you do?
I’m here to tell you it’s possible. And it’s all through creating habits.
Do you feel a pull in your heart to create positive change in your life, but also feel like you don’t have the energy for one more thing? Let’s get you on this automation train and start building positive habits with minimal energy. This post will give you a crash course on how to create habits with 4 specific examples that you can immediately adapt and begin applying to your own life!
Are you feeling as excited as I am? Then read on!
A Crash Course on Habits:
Charles Duhigg blew the world’s mind when he created the habit loop model in his book called The Power of Habit.
The model looks like this:
Duhigg explains that habits are triggered by a cue. This could be anything - the smell of cookies baking, the alarm clock blaring, the sight of someone smoking. This cue usually leads you to take action (you eat a cookie, get up at a certain time, or smoke), and that action (or “routine”) gives us a reward, like a hit of dopamine in your brains, or a quick energy surge.
For example, if I see my husband eating some peanut M&Ms (cue), I will want some. I’ll likely eat some M&Ms of my own (routine) and get a dopamine hit. My tastebuds will be happy, and I’ll get a quick surge of energy from the simple sugar M&Ms provide (reward).
Another very important component of habit change is identity change. Rather than saying “I want to be healthy” Duhigg argues that you should begin to identify as a healthy person. Instead of saying, “ I want to be punctual,” start to think of yourself as a punctual person. This leads to a paradigm shift and as Steven Covey famously said, “If you want small changes in your life, work on your attitude. But if you want big and primary changes, work on your paradigm.”
James Clear expanded on Duhigg’s habit loop model in his brilliant book, Atomic Habits. He broke it down into 4 Laws of Behavior Change that correspond with each stage of his expanded habit model. He said that in order to create a habit, you need to:
Make the habit obvious (create a cue)
Make the habit attractive (create a craving)
Make the habit easy (so you’re likely to respond)
Make it satisfying (add a reward)
Let’s break these 4 laws into 4 examples that you can use as a template and tailor to your own life.
How to use the 4 Laws of Behavior Change to Create Healthy Habits of Your Own
Healthy Habit #1: Exercise
1. Make it obvious: I will exercise at 9 am each day (between breakfast and lunch). I will set an alarm for 9 am as my cue. I will keep my gym shoes visible by the door.
2. Make it attractive: I will choose workouts that are fun and create an upbeat playlist with my favorite songs to play only during workouts. I’ll get cute and comfortable exercise attire that I feel good in.
3. Make it easy: I will have a designated corner of my house to work out in. I will set out my workout clothes the night before and have any needed equipment ready to go ahead of time.
4. Make it satisfying: Each time I work out, I will pay myself $3. I get to use that money on whatever I want. Eventually, the energy boost and enjoyment of exercise itself will become the reward, but according to James Clear and my own life experience, a short-term incentive helps get that habit loop going.
When I was working at corporate, I would get a workout in during my lunch break. I was postpartum so I used the elliptical most of the time and while I worked out I watched Poldark. I preferred only watching it while I worked out because it was so intense and then I could just burn any of my stress response to it right out.
Healthy Habit #2: Eat 5 Fruits & Vegetables Each Day
1. Make it obvious: I will keep fresh fruits and veggies visible. I will keep nonperishable ones out on the counter where I can see them. I will eat at least one fruit or veggie with each meal and snack. (Eating and the visible produce become the cue).
2. Make it attractive: I will buy a cute fruit basket and buy produce that I like. I will add seasonings, olive oil, hummus, lime juice, greek yogurt ranch, or other healthy condiments to spice them up if needed. I will prepare the food in attractive ways (steam, saute, put in a smoothie, eat as a salad, etc.)
3. Make it easy: I will wash and prepare my produce in advance when possible and keep my fridge cleaned out so I always know that everything in it is ready to eat.
4. Make it satisfying: Every time I eat a fruit or vegetable, I will give myself a sticker for my chart. After I reach a week’s worth of stickers (35 stickers), I will buy myself a new cookbook.
Healthy Habit #3: Get Enough Sleep
1. Make it obvious: I will cue myself to wind down by only using dim lights after 9:00 pm so that my body starts making melatonin to prompt me to sleep. I will set an alarm on my phone at 9:30 pm to remind me to start winding down.
2. Make it attractive: I will create a clean and relaxing bedroom that I enjoy being in. I will use a comfortable mattress and make sure my room is at a comfortable temperature. I’ll light a lavender or eucalyptus candle.
3. Make it easy: After the kids go to bed, but before I am tired, I will slip into my pajamas, wash my face, and brush my teeth. I’ll keep my phone charger in the kitchen rather than the bedroom.
4. Make it satisfying: After I get into bed, I will read a book.
Healthy Habit #4: Keep a clean house
1. Make it obvious: I will keep cleaning supplies in a visible place (that is also out of my toddler’s reach) both upstairs and downstairs. I will have a designated cleaning day (Mondays).
2. Make it attractive: I will buy cleaning supplies that are nontoxic (so I don’t choke on them) and smell great. I will reserve an engaging audiobook for when I clean that I can listen to.
3. Make it easy: Cleaning supplies will be easily accessible (for adults only) and located in every bathroom as well as the kitchen.
4. Make it satisfying: After I deep clean a room, I will light a candle or spritz with something that smells good. Every Monday (the day I deep clean), we will have takeout for dinner so that I don’t need to worry about cooking and cleaning up dinner.
