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  • Dr Tanishq

Rewiring Your Brain: How to Form New Habits and Practice Them Consistently


Hey there, friend! Have you ever found yourself stuck in a rut and can't seem to break out of it? It's okay, we've all been there. The good news is that rewiring your brain to form new habits is possible with some effort and dedication.





Let's talk about the power of habits.

You probably already know that habits are programmed- that's what makes them so difficult to break. They become part of our daily routine and we don't even think about them. But here's the thing - harmful habits like smoking or procrastinating can hurt our lives. On the other hand, good habits like exercising regularly or eating healthy can have a positive impact. Therefore, it's important to develop new habits that will serve us in the long run.


But how do we do that?

First, you need to identify the habits you want to change or introduce. This can be challenging, as habits are often deeply ingrained and difficult to recognize. But it's important to take the time to reflect on your current habits and identify areas for improvement. Once you've identified your new habit, start small and be consistent. This means setting achievable goals and gradually increasing the difficulty over time.


For example, if you want to start exercising every day, start with 10 minutes a day and gradually increase the time. This will help build momentum and make it easier to stick to your new habit in the long run.

In addition to starting small, it's important to track your progress and celebrate your successes along the way. You can track your progress using a habit tracker apps or a simple journal.

Consistency is key when it comes to forming new habits.

One way to ensure consistency is to create a routine. If you want to start writing every day, set aside a specific time and place to do it. This will help your brain recognize that it's time to focus on your new habit. Another way to stay consistent is to track your progress by putting it down in a journal and celebrate your successes. This can help motivate you to keep going, even when it gets tough.

The more you practice your new habit, the easier it will become. However, it's important to remember that it's okay to take a break. Don't beat yourself up if you miss a day or two. Just get back on track as soon as feel upto it and keep going.


"The 21-Day Myth: The Truth About Habit Formation"

In the 50s, plastic surgeon Maxwell Maltz found that it takes about 21 days to get used to changes like a new face after a nose job or a missing limb. He wrote about this in his book “Psycho-Cybernetics”, which sold over 30 million copies worldwide. This idea influenced self-help gurus like Zig Ziglar, Brian Tracy, and Tony Robbins in such a way that 21 day habit formation was internationalised. However, people started to wrongly interpret Maltz's idea to "It takes 21 days to form a new habit," when Maltz actually said "a minimum of about 21 days.

" So, while the 21-day myth may be motivational, it's not necessarily accurate.” It depends on the person and the type of habit they are working towards.

The study, conducted by Phillippa Lally and her research team at University College London, summarizes how long it takes to form a new habit. On average, it takes more than 2 months (66 days) for a new behavior to become automatic. However, the time frame can vary from 18 days to 254 days depending on the individual and the behavior. Additionally, the researchers found that missing one opportunity to perform the behavior did not significantly affect the habit formation process. Building better habits is not an all-or-nothing process. The important thing is to focus on putting in the effort to form a new habit instead of fixating on the timeline.


In conclusion, forming new habits takes time and effort, but it's worth it in the end. The duration it takes to develop a habit is not the most important factor. Whether it takes a few weeks or several months, the effort required to form a new habit remains the same. What truly matters is starting with Day 1 and consistently putting in the effort to reach Day X. So, instead of fixating on the number of days it takes, shift your focus to taking action and putting in the work required to establish a new habit.


Start small, be consistent, track your progress, and keep practicing.

With dedication and persistence, you can create new habits that will have a positive impact on your life.

So, what new habit are you going to start today?


Bibliography


1.Clear, J. (2018, October 18). How to form a new habit in 10 simple steps. James Clear. https://jamesclear.com/new-habit



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