Make it or break it: the three-step habit hack
Ever heard that it takes 21 days to form a habit? According to recent research, that may not be the case—it can take anywhere from 18 to 254 days, with 84 days on average. And, measuring success based on time alone may not be your best bet; there's another way.
In The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg, the trick to forming a habit lies in establishing three elements: a cue, a routine, and a reward. The cue triggers the brain to determine which habit to use. Then, the mental, emotional, or physical routine kicks in, and a reward helps the brain decide if the routine is worth remembering. Eventually, the habit will feel like a craving; once the cue is presented, our brains crave the reward and initiate the habit to get it.
Michael Gervais, New York City-based yoga teacher and director of group fitness talent and development and creator of Equinox's HeadStrong meditations, suggests that “instead of focusing on adding one particular habit—which might feel like a chore—practice becoming more familiar with your own cues and routines. In this way, you exercise your capability to pick up (and let go of) habits more fluidly.” He recommends practicing the below every day to build the habit of being more mindful:
• Before you pick up your phone, start the day with 5 big breaths, each deeper than the last
• When you feel scattered, focus on one thing at a time
• Make it formal – join us every day to meditate for 20 minutes
• When talking to people, make eye contact to practice active listening
• Take phone breaks – put it away at meals
• Use toothbrushing as a mindfulness exercise
• Keep a journal by your bed to jot down your thoughts before sleeping
Your reward? An increased sense of peacefulness, deeper connections, and decreased anxiety. And if you miss a day, don’t worry. The research shows that a couple of slip ups won’t damage the habit-forming process.