Pitfalls when changing habits

Habits help us navigate everyday life. Once we develop the habit of brushing our teeth in childhood, we no longer need to actively think about it; we almost automatically reach for the toothbrush.

However, as we go through life, we not only develop good habits but also a few negative ones, such as snacking on potato chips in front of the TV in the evening or reaching for a cigarette when we are stressed. These are habits we may want to eliminate or change at some point. However, there are a few pitfalls to be aware of.

Here are the most common pitfalls when changing habits - and how you can easily avoid them.

Wanting to change too much at once #

To change a habit, we need willpower because we have to actively decide against a behavior that is automatic for us. However, we only have a certain amount of willpower per day. If you try to change too many habits at once, you will quickly exhaust it and fall back into old patterns. It's better to focus on changing one habit at a time and stick with it until the new behavior has become established. Only then should you move on to the next habit.

It's important to make changes in small steps

Be discouraged by failures #

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Let's say you decide to start running every day from now on. However, in the first week, or maybe by the second week at the latest, a day comes along filled with appointments and unexpected challenges, causing you to forget or having to push your daily running session. You might feel like you've failed that day, which can make it even harder to get back into running the next day. You can avoid this by intentionally planning for breaks. For example, set a goal to go running only 3 times a week. This way, you can plan for even the most stressful times and still successfully maintain your new habit.

from 0 to 100 #

When starting out, it's common to want too much too soon, especially when trying to adopt a new habit. For example, if you've never run before, committing to 90 minutes of running right away is not a good idea. Instead, it's better to start with small steps and gradually increase the duration over time. Begin with 30 minutes of walking or 30 minutes of jogging, and then build up from there.

Success is not immediately visible #

Sometimes we can feel discouraged when we don't see immediate results after making a change. That's why it's important to take small steps and be patient. For example, doing just one push-up a day for many months can be more effective than doing 10 push-ups a day for just a few days. It may take a while to see the results of doing one push-up a day, but eventually, you'll be able to do more push-ups in a row.

Lack of support #

Especially in the beginning, when the new behavior is not yet a habit and you don't have a routine, external support is important. Whether you involve a friend and update them after completing your exercise session, or use an app like Goalify, it is crucial to record your successes with the new habit. This significantly increases the likelihood that you will stick with it and establish new habits.

What are your experiences of changing habits? Feel free to write to us at hello@goalifyapp.com. We look forward to exchanging ideas with our community!