How do I Quickly Learn a Healthy Habit?

the healthy habit Eat healthier, read a book more often or drink a glass of water before every meal. Healthy habits that we would all like to have. During the holidays we often succeed, because then we have plenty of time. But how do you hold them? And how long does it take for a new habit to enter your "system"? healthyNU found out how you can learn healthy habits the fastest.

Eat lots of fruit and vegetables, cycle more often and drink enough water. All healthy habits that we would like to teach ourselves. But how do you do that? One person digs into the cookie jar again after two days, the other keeps it up for a few months. And when can you say that it is actually a habit: after a week, two months or even longer?

Now it is in your system

How long does it take for a habit to enter your system? On the internet you can read many different things about learning healthy habits. One says you need 21 days and the other swears by 66 days.

The story of learning a new routine originated with plastic surgeon Maxwell Maltz. He saw that it took his patients about 21 days to get used to their new bodies after surgery. But many people forgot about Maltz's observation: it lasted at least 21 days.

A definitive answer comes from scientific research from Great Britain: on average, it takes 66 days for an action to become automatic and in "your system". It took the study participants between 18 and 254 days to teach themselves a new habit. It can therefore take three quarters of a year (!) Before you actually do what you want to do every day, without having to think about it.

5 tips to learn a healthy habit

It is difficult to change your existing habits. That is why you can use some tips: 5 tips that science gives us to achieve your goals!

1. Think long, not short

Giving yourself the goal of walking for an hour every day in two weeks doesn't make much sense. To avoid disappointment and actually achieve results, it is important to set long-term goals. Consider, for example: in six months I want to walk at least thirty minutes every day. In this way you can gradually make the action routine, because it must become automatic. And we just learned that it takes about two months.

2. Set goals where you win, not lose

"Oh, but one piece of candy is possible, right?" A flip flop makes you stop with a good intention sooner. You quickly think "oh, what difference does it make". You can counter this effect by setting goals for yourself where you gain something, not avoid it. For example, don't think: I am no longer allowed to drink soft drinks. But: I've been drinking water instead of soft drinks for 16 days now. You can keep track of it on the calendar. Ticking a cross every day makes you feel proud!

3. Make less choices in a day

The more choices you have to make in a day, the faster you will abandon new habits and fall back into old habits. You give in to that muffin on the counter, because you already had to choose an omelet or boiled egg for breakfast, a walk or yoga class and that black or blue dress. You become mentally exhausted making choices. By making as many choices as possible in advance, you make it easier for yourself. For example, make a weekly plan for your breakfast, lunch and dinner or arrange a workout with someone in advance.

4. Use your existing rituals

Do you already have a habit of walking the dog in the evening? Add another ritual to it! After the round with the dog, you eat a piece of fruit. Using existing habits makes it easier to learn new ones. Think of it as a free investment: it doesn't take any extra willpower to actually do it. Use an "if-then" schedule for this. For example, instead of thinking "I want to eat healthy," try starting with "if I go for lunch, I'll have a salad."

5. Visualize the process, not the end result

Why do you want to learn this habit? Have you ever answered this question before starting it? Many people start on something new in good spirits and drop out because it takes too much effort. Why you want to change keeps your motivation high. The more you start to fantasize about the end result, the less well the routine sticks. Visualize the individual steps you have to take in the process of change. This way you stay focused on what you want to achieve and your imagination does not run wild. Don't imagine yourself super slim frolicking on the beach, but see yourself sitting at the table with a plate of healthy food or walking.