How to Make New Habits Stick When Motivation Runs Out: Top Strategies
Creating and sticking to new habits can be thrilling and challenging at the same time. When the first burst of enthusiasm and motivation fades away, it can be difficult for anyone to maintain habits.
As a motivational expert, I fully understand the mechanics of habit formation and can tell you about the strategies that can help you sustain them.
In this guide, I have explained some of the best ways to make new habits stick even when your inner drive gets low.
How are Habits Formed?
Before I tell you about the strategies for sticking to new habits, you must understand their formation.
I studied the habit loop model a few years ago and discovered that habit formation is based on three major components: cue, routine, and reward.
Cue: A trigger that initiates the behavior and sets the mood for the habit. It is also sometimes referring to reminder. Cues or these triggers can be in different forms, such as location, time, emotional state, people around you, or your actions.
The best example to understand cues is flushing the toilet (your action), which can remind you to wash your hands (cue).
Routine: Routine refers to the repeated behavior. This can be something you are fully aware of, such as closing your workstation when you get off your desk, or it can be an unconscious habit, such as scrolling social media when feeling bored.
Over time, this routine can become automatic and a habit, bringing me to the last component.
Reward: Reward is the award or the appreciation you give yourself to reinforce the habit. By rewarding yourself, you can easily keep your habits firmly in place.
If you’re not rewarding yourself, you might face difficulty keeping up with the habit. And this is what completes the habit loop.
I want to clarify that reinforcing a routine or habit requires motivation.
Tried and Tested Strategies to Make Your Habits Stick!
Now that you know about the habit loop, let us explore strategies to make your habits stick.
Create a Consistent Routine
Consistency is very important when it comes to habit formation. Trust me when I say this: without being consistent, there is no way you can make your habits stick, even if you are fully motivated. You must perform your new habits simultaneously and place them daily if you want to reinforce the loop.
Ask Yourself Why You Want to Form that Habit
For each habit you want to stick to, you need to ask yourself why you want to do it and write it down on paper. Some habits are formed to impress a person, some to improve health, and some make others envious of you. You are writing down why it will help you develop a strong inner drive, which will help you stick to the habit even if the initial burst of motivation dies out.
Focus on one Habit at a Time
Attempting to stick to multiple habits all at once can be overwhelming. I suggest you establish one habit before moving on to another. This will help you improve your focus and increase the success rate of retaining that habit. It would also build confidence in your ability to change your behavior.
Rely on Discipline Instead of Motivation
Motivation can make you feel charged and committed, but discipline can sustain your behavior in the long run. Developing self-discipline and committing to your habits regardless of your feelings will help you reshape your life. You must remember the long-term benefits of sticking to the new habits.
Focus on Repetition Instead of Perfection
When it comes to sticking to new habits, especially when you’re not feeling motivated, you need to understand that it is important to go through the routine instead of not doing it just because you want perfection. For instance, if you feel down or less motivated, you can do it quicker than a complete workout routine. This would help you keep the streak alive and retain the habit.
Use a Habit Tracker: Seek Accountability
I use digital habit-tracking applications to track my routine and get a visual representation of my progress. You can also use a tracker app to see how often you have completed your routine/habit in a week or month. This would keep you in check!
Make the Routine Enjoyable
Finding ways to make your new habit enjoyable can help sustain it when motivation fades away.
If you want to exercise more, choose activities you enjoy rather than forcing yourself to do something you dislike.
Adding a social activity, like exercising with friends, can also enhance enjoyment.
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Making new habits stick when motivation dies requires understanding the science of habit formation and implementing practical strategies.
By maintaining consistency, focusing on one habit at a time, making it enjoyable, tracking progress, relying on discipline, and seeking accountability, you can create lasting habits that would withstand the test of time.
The strategies I have listed in this guide are the ones I have practiced to form positive behavior and habits in my life.
Remember, the journey of habit formation is a marathon, not a short race, and perseverance is key to achieving and making lasting changes in your life.