Why Didn't That Great New Habit You Started Stick?

Indeed.

So, this time will be different. You really are going to get healthier, improve a relationship, get organised, spend less, etc. ..... and then the "mice and men show up. The often do. We've all been there.

Why is it so hard to make a new habit stick?

Well, let's look at this through the lens of neuroplasticity. Remember, neurons that fire together wire together. The opposite is true as well. There is only one way to make a new habit stick. Consistently perform it. Seems simple, right? But, simple doesn't mean easy. To make something a habit, you have to do that thing over and over again. It you do something often then your brain strengthens the connections between those neurons. The more you perform an action, the stronger, faster, and efficient the connections become.

Biological change leads to a new habit.

Here's a great way to make a new habit stick: "Anchor" it.

So what's an "anchor"? An "anchor" is an existing behaviour that you attach to the new habit you are building.

Habit anchoring is a technique used to build new habits by linking them to existing, consistent behaviours at a consistent time or moment. This leverages the power of existing habits to create a trigger for your new habit, ensuring it becomes a regular part of your routine. For example, if you want to start a new habit of drinking water daily, you can anchor it to an existing habit like waking up in the morning, or brushing your teeth.

More about habit: 5 Steps to Making Habits that Create Your Future

To anchor a new habit, follow these steps:

Identify the frequency and time of day you want to perform the new habit.
List existing habits that occur at the same frequency and time.
Choose an anchor from the list that fits well with the new habit.
Formulate the new habit as a statement linked to the anchor, such as “After I wake up, I drink 1 glass of water”. Anchor habits are beneficial because they are small, core routines that are ingrained in your daily life, such as waking up, or exercising. They can serve as a foundation for adding more habits and improving your overall well-being.
Here is an example from my own life: After reading some compelling research, I wanted to start a gratitude log. You can read about it here: A Good Question Your Brain Should Ask Everyday.
To say that I was inconsistent would be generous. Until I anchored it to another habit: my morning cup of coffee. The chance of me missing my morning cup of coffee? Zero. I put my gratitude log next to the coffee machine, and a new habit was wired into my brain. It was easy, and this new habit has been so beneficial.
Consistency is key. When building new habits the more you perform the new habit, the it becomes, and the more natural it feels.
Try it: Pick a habit you would like to build.
Now: Pick an anchor: showering, getting to work, get out of bed, eat lunch, check the mail, getting home from work ..... you get the idea.

Remember, it's often the habits we create in our days that keeps us ascending the stairway of a good life.

This article was first published in Terry Small's Brain Bulletin newsletter.