Creating good habits can feel overwhelming, especially when you’re juggling school, friends, hobbies, work or other responsibilities. Whether it’s improving your study habits, staying organized, or managing everyday tasks, forming habits that stick doesn’t have to seem impossible!
Have you heard about James Clear's popular book Atomic Habits? This book is full of simple, easy-to-implement tips to help you build habits that actually fit into your busy life. If you don’t have the time or energy to read the whole book, No worries—here’s a quick summary of the key points so you can get started right away!
1. Make Your Habits Obvious
One of the best ways to build good habits is by making them super clear and easy to spot.
Know Your Good and Not-So-Good Habits: Start by writing down a list of what you currently do each day, from when you wake up to when you go to bed. Make sure you include both the good and bad habits. Knowing your habits helps you figure out what’s working and what needs to change.
Create Clear Plans For Good Habits: Be specific, indicating what, where, when, and for how long you will perform the activity.
Instead of saying, "I’ll study more," make a clear plan, such as, “I will study (behaviour) for 20 minutes (duration) after dinner (time) at my desk (location).”
Instead of saying, “I’ll work out more,” make it specific: “I will go for a 15-minute walk (behaviour) every day after school (time) in the park (location).”
Instead of saying, “I’ll eat healthier,” make a clear plan: “I will eat a piece of fruit (behaviour) with breakfast (time) every morning in the kitchen (location) .”
Instead of saying, “I’ll sleep earlier,” say: “I will turn off all screens (behaviour) 30 minutes before bed (duration) every night at 10 p.m. (time) and read a book (location: bedroom).”
Stack Habits Together: Link a new habit with something you already do (current habit). For example:
"After brushing my teeth at night (current habit), I’ll pack my school bag for the next day (new habit).”
"After I finish dinner (current habit), I’ll wash the dishes immediately (new habit)."
"Once I get home from school (current habit), I’ll immediately do my math homework for 20 minutes (new habit)."
"After I finish my workout (current habit), I’ll spend 5 minutes stretching to cool down (new habit)."
2. Make It Attractive
If a habit seems fun or rewarding, you’re more likely to stick with it.
Pair Fun with Tasks: Combine something you enjoy (reward) with a habit you want to build (habit). For example:
“After I finish my homework (habit), I can watch an episode of my favourite show (reward).”
"After I finish reading for 20 minutes (habit), I can play video games for 30 minutes (reward)."
"Once I clean my room (habit), I’ll go hang out with my friends or go out for a treat (reward)."
"After I practice my guitar for 15 minutes (habit), I’ll spend some time scrolling through social media (reward)."
Join a Supportive Group: Hang out with friends who have good habits, like a study group or a sports team. When you’re around people doing the same positive things, it’s easier to stay motivated. For example:
If your friends are dedicated to studying after school, you’ll be more likely to study, too.
If they play sports regularly, it’ll motivate you to stay active as well.
3. Make It EasyBuilding better habits
The easier it is to start a habit, the more likely you’ll follow through.
Remove Obstacles: Set yourself up for success by preparing your space. For example:
Have all your study materials ready at your desk so it’s easy to start homework.
If you want to work out in the morning, set out your workout clothes, shoes, and water bottle the night before so you’re ready to go as soon as you wake up.
If you want to eat healthier snacks, remove junk food from your room and keep a bowl of fruit or healthy snacks within easy reach.
If you want to practice an instrument, make sure your guitar or piano is easily accessible and not tucked away so you can start practicing without the hassle of setting up.
Start Small: Don’t try to do everything at once. Start with something easy like “I’ll read for 5 minutes a day.” Once you’ve built that habit, you can gradually increase the time. Other examples include:
“I’ll do 5 minutes of stretching or light exercise each day.” Once it becomes part of your routine, you can increase the duration or intensity.
“I’ll study one subject for 10 minutes after school.” As you get used to it, extend the study time or add more subjects to review.
“I’ll drink one extra glass of water each day.” Once this becomes easy, you can gradually add more healthy habits, like including a fruit or vegetable with each meal.
4. Make It Satisfying
Getting some kind of reward or seeing progress can help keep you going.
Reward Yourself: Give yourself small rewards when you stick to a habit. Whether it’s a snack, free time, or a break with friends, rewarding yourself helps reinforce the habit.
Track Your Progress: Use a habit tracker or an app to see how far you’ve come. Watching your progress grow can keep you motivated!
Final Thoughts
Building good habits takes time and patience, but it’s totally possible. Start small, stay consistent, and don’t be too hard on yourself. Even small changes can add up to something big over time. Stick with it, and soon, those habits will become part of your routine!
Dr. Juliana Negreiros is a registered psychologist and the founder of Beacon Psychology Clinic. Throughout her career, she has worked towards empowering young people by helping them build meaningful and fulfilling lives.
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