Making and Keeping New Habits

Introduction

Changing a habit isn’t just about willpower. Research shows that our environments, thought patterns, and emotions play major roles in habit forming. In this blog post, we’ll explore how to make lasting changes to our habits and provide practical tips to help you succeed. By following these evidence-based strategies, you can develop healthier habits that stand the test of time.

What Is a Habit?

A habit is an automatic behavior triggered by certain cues in our environment. According to a 2010 study, it takes an average of 66 days for a new behavior to become a habit, though this number can vary widely based on individual differences (Lally, van Jaarsveld, Potts, and Wardle, 2010).

Practical Tips for Making Lasting Habit Changes

1. Start Small and Build Gradually

• Why It Works: Major lifestyle overhauls can lead to burnout. Making small, achievable changes creates momentum and reduces pressure.

• Action Step: If you want to improve your fitness habits, commit to just 10 minutes of daily exercise before increasing the duration.

• Clinical Perspective: Small wins bolster self-efficacy— confidence in your abilities promotes further success.

2. Use If-Then Plans

• Why It Works: Gollwitzer (1999) found that if-then plans significantly increase follow-through rates.

• Action Step: Formulate statements like “If I finish work at 5:30 p.m., then I will go for a 20-minute walk before dinner.”

• Clinical Perspective: This structured approach reduces decision fatigue and increases accountability, both important in changing our habits.

3. Identify and Modify Your Habit Cues

• Why It Works: Habits are closely tied to cues such as time, place, or emotional state. Minimizing negative cues and amplifying positive ones can streamline habit changes.

• Action Step: If you tend to eat junk food when you’re stressed, create a more supportive environment by storing healthier snacks at eye level and keeping junk food out of sight.

• Clinical Perspective: Adjusting your environment can facilitate healthier behaviors.

4. Track Your Progress

• Why It Works: Consistent self-monitoring can help you stick to new habits.

• Action Step: Use a habit tracker, journal, or smartphone app to log each time you engage in your new habit behavior.

• Clinical Perspective: Monitoring progress increases self-awareness and reveals patterns that can be addressed in therapy or through self-directed interventions.

5. Seek Social Support

• Why It Works: Having an accountability partner or joining a group with similar goals offers motivation and reduces isolation.

• Action Step: Share your habit goals with a close friend or family member, or consider enlisting a clinical psychologist for expert guidance.

• Clinical Perspective: Social support is a key element in many therapeutic approaches, reinforcing positive behaviors and offering emotional backing.

6. Practice Self-Compassion and Plan for Setbacks

• Why It Works: Perfectionism can be a major obstacle. Embracing a mindset of growth can help you learn from mistakes and move forward without guilt.

• Action Step: When you experience a slip-up, reflect on what went wrong and adjust your plan. Consider seeking professional help if setbacks persist.

• Clinical Perspective: Self-compassion techniques, often used in Acceptance and Commitment Therapy (ACT), can mitigate the negative emotional impact of relapses, preserving motivation to continue.

How Can Clinical Psychology Help in Your Habit Changing Journey?

In CBT (Cognitive Behavioral Therapy) we work on identifying and addressing the underlying triggers, beliefs, and emotions that fuel our behaviors. Through evidence-based interventions, psychologists help:

• Identify maladaptive thought patterns that hinder positive change.

• Reframe negative beliefs to encourage more constructive behaviors.

• Develop coping strategies for emotional distress or setbacks.

• Design supportive environments that make new habits easier to adopt.

  
  

Seeking support from a clinical psychologist can be especially helpful if you’ve struggled with repeated relapses or if strong emotional factors—such as stress, anxiety, or depression—contribute to your habit challenges. By modifying the thought patterns that drive unwanted behaviors, you can foster new, healthier habits. Research supports the idea that a combination of goal-setting, self-monitoring, and environmental cues can successfully lead to long-term habit changes (Michie et al., 2009).

Conclusion

Making lasting changes to your habits is a journey that involves self-discovery, strategic planning, and consistent effort. Clinical psychology offers valuable tools—such as cognitive restructuring, goal-setting techniques, and accountability—that can help you reshape your behavior in a sustainable way. By understanding the science behind habit formation, setting realistic goals, and creating supportive environments, you can forge healthier, more enduring habits.

Using these strategies in your daily life, you will not only build new habits but also cultivate a stronger sense of well-being and self-efficacy. Remember, real change takes time—but with persistence, proper planning, and social support, you can achieve the lasting behavioral shifts you desire.

Ready to Make Lasting Change?

If you find yourself struggling to break old patterns or maintain newly formed habits, therapy could be a meaningful next step. To learn more about how I can support you, schedule your free consultation session on our website today or call us at (561) 420-9473.

Disclaimer: This blog is not medical advice. Every individual’s circumstances are unique, and the information here may not pertain to everyone. If you have any questions or would like to set up an intake to discuss your particular situation, please contact me at palmbeachpsych@icloud.com or (561) 420-9473.

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