Forming a new habit is a task. If you do something consistently, it will become a habit. You make new wiring in your brain. You will develop a new neuronal pathway.

There are several steps you must take until a new habit forms:

1. The first step is “to start”. You need to decide on the new habit and schedule it and do it. It should not be in vague terms. For example, you decide to go to gym on an exact date and at an exact time. You must go to gym at that time whether you feel like going or not.
2. Have fun and enjoy the process. The key to habit formation is repetition. Find something that you like about the new action that you can look forward to.  This increases the chance of your continuing to do it. To add interest, you can listen to or watch your favorite music or program.
3. Start with a small change. If you want to be healthier, start with one small project. For example, start with walking a few times a week. Then you can add another project to it. This will increase your chance of success.
4.  New habits take time to establish. Depending on the habit it may takes 4-8 weeks. The good news is that it takes about 2 weeks until the new habit feels like part of your routine.

Things not to do when you want to form a new habit:

1. Remember that shame and criticism are not helpful for new habit formation. When you want to change a habit, you want to feel good and positive. When you feel ashamed or self-critical, your will power will decrease, and you may go back to an old habit to reach for comfort.
2. Do not tell others about your plan. New habits are fragile and a few discouraging comments from others may ruin your will power.

Stay positive and forgive yourself if occasionally you fall short. Start again.

Good Luck,
Dr. Rashidi