Your guide to creating habits that stick
Ready to create a lasting habit?
Now that Covid-19 restrictions have eased and we start to do more of the things we love, you might be looking to create new habits.
Whether you want to help protect against Covid-19 or improve another part of your life, welcome to your guide to creating habits that stick.
How do you turn an action into a habit?
An action becomes a habit when you do it without even thinking about it. Habits are normally triggered by a certain reminder or cue, and they’re more likely to stick if you reward yourself straight after.
You probably already have loads of habits. Everyone can turn an action into a habit. It’s just about making it easy and giving yourself a pat on the back afterwards.
All about habits
There’s a 5 step process to creating a new habit, that is based on the latest insights from psychology and the way people’s brains operate. It’s easy to remember, as it spells out C.H.E.C.K.
- Cue – the thing that reminds you to act
- Habit – the action you want to repeat – eventually it’ll come naturally
- Easy – make sure your habit is easy to complete
- Celebrate – reward yourself straight after
- Keep going – actions take 4 weeks to become a habit. Track your progress to make it stick.
“I’m 21 and about to go into my final year at uni. I test myself at home every time I go out to see my friends or when I get on the train to go to London.
“My parents are doctors and have been treating Covid-19 patients in hospital since the start of the pandemic, so I’ve heard first-hand how serious the virus is. I know it’s important to test myself regularly, so I am not passing it on to anyone else without knowing. My parents are doing all this to make sure people are alright, so I feel it’s the right thing to do.
“We’re planning a gathering of about 20 of my uni mates outside later this year and the guy who is organising it is asking everyone to do a test beforehand – it’s just peace of mind so you can enjoy yourself and not be scared of passing it on.”
Abdul’s CHECK list
- My Cue is making plans with my friends
- My Habit is doing my Covid-19 test
- It’s Easy because I picked up my test from my library and it only takes 30 minutes
- I Celebrate by meeting my friends in our favourite place
- I Keep going for peace of mind and to keep Covid in check.
Start your new habit today!
The whole point of a habit is that you keep at it. The easier the action, the more likely you are to do it. Day by day, week by week. After only four weeks a habit starts to really stick. Whether your habit is daily or twice-weekly, don’t forget to have your reward too. Keep going, and within three months it will be second nature. Result!
Monday: Quick self-test before starting work?
Tuesday: Got visitors coming? Let the fresh air in.
Wednesday: Popping to the shop? Don’t forget hand san.
Thursday: Seeing family or friends? Remember your mask.
Friday: Quick self-test before the weekend.
Saturday: Treat yourself to a special reward. Your choice.
Sunday: Why not ask a friend to join you with their own four-week Habit CHECK?