Building Healthy Habits

You may have heard the rule “It takes 21 days to form a habit”. This popular belief is the idea that if you commit to a task for 21 days straight, then after that it will become an automatic habit. But is this truly the case?

Habits are automatic actions that we perform in response to a certain cue. For example, after breakfast and before going to bed, we habitually will brush our teeth; or we automatically put on a seatbelt when getting into a car.

So, when it comes to healthy behaviours — how do we turn them into habits? Research has shown that repetition of an action alone in the same environment and in response to the same cue can lead to forming a habit (think of the putting on a seatbelt (action) when we get in the car (environment and cue)).

So, when starting a new habit, it’s helpful to think about three aspects:

1. The action that you want to become a habit

2. What environment you can perform this action in

3. What cue you will perform the action in response to

For example, if the habit you want to develop is eating more vegetables, think about a simple action you that you can turn into a habit, such as eating veggie sticks as a snack.

Now that you have your action, think about the environment and the cue you will perform this action in. When choosing your environment and your cue, think about something you do most days; for many people, they choose a cue at work as this will be the same on most days. For example, a mid-morning or afternoon break to the tea-room.

But how long before these actions become a habit?

When it comes to the 21 day rule, research has shown us that depending on the habit being formed, and the individual — creating a habit out of a behaviour can take up to 254 days. The length of time to turn an action into a habit depends on the individual themselves, but it will also depend on the action. Drinking a glass of water when you first wake up in the morning is an easier habit to form than running 5km.

Once you’ve chosen the action, environment and cue to begin your new habit, there are a few other tips that can be helpful in maintaining these habits over time. The 7 R’s by Dr Russ Harris is a framework that can be used to assist with creating long-lasting habits.

1. Reminders. Using simple reminder tools like calendar reminders, alarms, or notes in easy-to-see places can be an easy way to remind you to perform your action.
2. Records. In the beginning, taking note (or a record) of where and when you perform the new habit, and how it makes you feel can help solidify the action.
3. Rewards. Rewarding your progress in creating a habit can help with your motivation. A reward can be as simple as how the new habit makes you feel, or a material item (like a new book) or an experience (going to a movie).
4. Routine. Building your habit into your routine (connecting the habit to the cue) will help it become effortless.
5. Restructure. Changing, or ‘restructuring’ your environment to make it easy to perform your habit will also be helpful in habit creation and maintenance. If your habit is eating veggie sticks as a snack, having this snack pre-prepared and easy to reach will increase your likelihood of following through.
6. Reflection. The process of reflection helps you to assess your progress and think about whether this chosen habit is too difficult to implement, and think about what you can change to make it easier to fit with your routine.
7. Relationships. Having someone that is committing to the habit with you has shown to be a rget motivation and accountability factor for some. Is there someone in your office or at home that you can have as your accountability partner? In the Sophus App, your dietitian coach is your perfect accountability partner.