{"id":433,"date":"2023-03-02T09:03:48","date_gmt":"2023-03-02T09:03:48","guid":{"rendered":"https:\/\/blog.sensa.health\/?p=433"},"modified":"2024-01-23T08:05:10","modified_gmt":"2024-01-23T08:05:10","slug":"4-easy-strategies-to-make-habits-stick-for-a-lifetime","status":"publish","type":"post","link":"https:\/\/sensa.health\/blog\/4-easy-strategies-to-make-habits-stick-for-a-lifetime\/","title":{"rendered":"4 Easy Strategies to Make Habits Stick for a Lifetime"},"content":{"rendered":"\n

After the hype of New Year’s resolutions faded, so did the progress for many \u2013 primarily because they experienced setbacks. The initial failure can make it seem like it\u2019s impossible to make habits stick whatsoever.<\/span><\/p>\n\n\n\n

It can be highly frustrating to look back and realize that the habit you really wanted to develop has slowly faded into nothingness. <\/span><\/p>\n\n\n\n

So, the crushing disappointment raises an important question \u2013 why even try to learn a new language, eat healthily, or give a shot to any other habit if we\u2019re going to fall back into our old ways eventually?<\/span><\/p>\n\n\n\n

<\/span>What Makes a Habit \u201cSticky\u201d?<\/span><\/span><\/h2>\n\n\n\n

A European Journal of Social Psychology study revealed that habit formation takes anywhere from 18 to 254 days, depending on your personality and the difficulty of the habit. <\/span><\/p>\n\n\n\n

The problem is that most people give up after 5\u20137 days. That barely makes a difference in behavior and routine \u2013 dropping an activity after a week is easy since you\u2019re not used to it.<\/span><\/p>\n\n\n\n

We usually crave changes that are positive and permanent.<\/span><\/p>\n\n\n\n

So, to make a new habit stick, you\u2019ll need glue.<\/span><\/p>\n\n\n\n

Guidance, reminders, and practical tools in the Sensa app are designed to help you attach your new habits to your personal routine \u2013 just like glue adheres two pieces of paper. <\/span><\/p>\n\n\n\n

Use these 4 simple yet effective strategies to make your habit \u201cglue\u201d even more long-lasting.<\/span><\/p>\n\n\n\n

<\/span>#1 Start Small<\/span><\/span><\/h2>\n\n\n\n

Dreaming big and imagining massive changes helps us see the full picture of what we want to achieve. However, impeccable transformations come from little changes. <\/span><\/p>\n\n\n\n

Let\u2019s say you have a fitness goal you want to fulfill. While it\u2019s impossible to gain or lose weight overnight, tiny changes in your routine will help you work toward your end goal. <\/span><\/p>\n\n\n\n

Using a tool like Sensa\u2019s <\/span>activity tracker<\/b> and beginning with a 7\u201315 exercise routine every few days provides you with consistency and the ability to work in small, manageable steps while still keeping your final objective in mind. Consistency and small steps are what makes habits stick better. <\/span><\/p>\n\n\n\n

What\u2019s even more important is that Sensa\u2019s tracker serves as a reminder \u2013 cues like notifications trigger you to practice your habit.<\/span><\/p>\n\n\n\n

\"Forming<\/figure>\n\n\n\n

<\/span>#2 Track Your Progress<\/span><\/span><\/h2>\n\n\n\n

Working toward developing a habit can seem like a never-ending journey, especially if you can’t see progress immediately. <\/span><\/p>\n\n\n\n

But looking back on your activity tracker and journal entries can help you visualize how long you\u2019ve been sticking to your new habit.<\/span><\/p>\n\n\n\n

Reviewing your journey helps you analyze what went wrong, how to improve, and notice the milestones you’ve passed.<\/span><\/p>\n\n\n\n

If you wrote down, \u201cI added a new activity in my activity tracker and started practicing it\u201d today, you\u2019ll feel much more confident and improved a few weeks later. <\/span><\/p>\n\n\n\n

<\/span>#3 Prepare for Setbacks<\/span><\/span><\/h2>\n\n\n\n

It’s completely normal to experience setbacks when you’re trying to make habits stick. Since the habit is not yet automatic, it’s much easier to unintentionally forget or dismiss it because “you’re not feeling it” now. <\/span><\/p>\n\n\n\n

Setbacks are often harsher for people that struggle with procrastination<\/a> or have the inattentive form of ADHD<\/a>, but that doesn’t mean that they can’t form solid daily routines. <\/span><\/p>\n\n\n\n

Instead of dropping the habit, prepare a quick action plan of what you will do when experiencing a setback \u2013 ask yourself what went wrong.<\/span><\/p>\n\n\n\n

You may need to invest less time into the habit daily because your routine suffers, or maybe something emotionally prevents you from continuing.<\/span><\/p>\n\n\n\n

Try mood tracking and journaling about how you feel when you’re working toward a new habit \u2013 this will help you understand your emotional state and reveal what you can do to prevent lapses in the future. <\/span><\/p>\n\n\n\n

<\/span>#4 Be Accountable for Your Habits<\/span><\/span><\/h2>\n\n\n\n

Always remember that you’re doing it for yourself, so take responsibility for improvement.<\/span><\/p>\n\n\n\n

However, it may not be easy to be accountable for yourself. Instead, try to find an accountability partner \u2013 a family member, a friend, or a coach \u2013 who will help you stay on track. Share your goal with people and ask them to check your progress occasionally. <\/span><\/p>\n\n\n\n

If you desire to work on your habits alone, Sensa will cheer you on as you progress in your journey and provide you with your personal trends over the weeks.<\/span><\/p>\n\n\n\n

Positive reinforcement motivates you to push forward, but don\u2019t forget that your opinion and motivation matter the most.<\/span><\/p>\n\n\n\n

<\/span>Forming Habits With Sensa<\/span><\/span><\/h2>\n\n\n\n

While some find it easier to develop and make habits stick, others experience loads of struggle.<\/span><\/p>\n\n\n\n

But it doesn’t matter if you’re among those that need a little push and some more time \u2013 Sensa is designed with cognitive behavioral therapy (CBT) principles that assist you based on your unique needs. <\/span><\/p>\n\n\n\n

CBT treatment is excellent for people who:<\/span><\/p>\n\n\n\n

    \n
  • Find it difficult to stick to routines<\/span><\/li>\n\n\n\n
  • Struggle to understand what’s holding them back<\/span><\/li>\n\n\n\n
  • Fear failure, or are perfectionists<\/span><\/li>\n<\/ul>\n\n\n\n

    Harness self-control and focus on your long-term goals instead of instant gratification with Sensa and your personal plan.<\/span><\/p>\n\n\n\n

    Over time, you’ll notice that forming new habits is more accessible and less stressful. So, don’t wait around \u2013 start the journey toward a better, stronger, and happier you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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