Daily habits: the science behind a better everyday life
Habits are powerful — they shape our lives and affect both our health and our well-being. But how do we create habits that help us feel better?
Introduction
Habits are like invisible threads that weave together our days. They guide our choices, affect our health, and shape our lives in ways we may not always be aware of.
Research shows that people with strong and positive habits are often more successful and less stressed. According to Public health Habits are something we can influence and use to our advantage — but it requires awareness and willingness to change.
In this article, we take a closer look at how habits affect us and how you can create routines that strengthen both body and mind.
What are habits and why are they important?
Habits are automated behaviors that we repeat on a daily basis. They help us save energy by allowing the brain to act on autopilot in certain situations. Habits can be both positive and negative, and it's up to us to steer them in the right direction.
Research by Dr. Wendy Wood, professor of psychology at the University of Southern California, shows that about 40% of our daily actions are guided by habits rather than conscious decisions. This means that the choices we make on a daily basis can have a huge impact on our health and success.
This is how habits are formed
According to researcher Charles Duhigg, author of “The Power of Habit”, habits are formed in three stages:
- Trigger: A signal that triggers the habit, such as the feeling of hunger or stress.
- Act: The behavior itself, such as eating a meal or scrolling on the mobile.
- Reward: The result of the act, as a feeling of satiety or relaxation.
By understanding this process, we can identify which of our habits are helpful and which need changing.
The 66-day rule: How long does it take to create a new habit?
According to a study published in the “European Journal of Social Psychology” by researcher Dr. Phillippa Lally, it takes on average 66 days to establish a new habit. The study showed that time varies depending on the complexity of the habit, but the important thing is that continuity and repetition play a crucial role.
Understanding that habits are not created overnight makes it easier to have realistic expectations and build a strategy for sticking to new routines.
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How do habits affect health?
1. Positive habits strengthen both body and mind
Habits such as eating nutritiously, exercising regularly and sleeping enough have a direct impact on our health. Studies from Harvard Medical School show that routines around sleep, exercise and diet can reduce the risk of disease and improve quality of life.
Examples: Starting the day with a short walk or eating green vegetables at every meal can produce long-term health effects.
2. Negative habits can create imbalance
Habits such as skipping breakfast, spending too much time sedentary or using screens late at night can negatively affect both our physical and mental health.
According to a report by the American Psychological Association, stress-related habits, such as reveling in junk food or avoiding exercise, can lead to higher cortisol levels and thus increased stress.
3. Habits and mental health
Positive habits, such as writing down three things you're grateful for each day or taking a break for mindfulness, can reduce stress and contribute to better mental health. Studies from Yale University show that daily routines create a sense of stability and control, which can reduce stress and increase well-being.
How can you create healthy habits?
- Start small — and build on
- Big changes can feel overwhelming. Start with small steps that are easy to complete.
- Example: If you want to exercise more, start with a 10-minute walk a day and build from there.
- Use Triggers to Create New Routines
- Connect the new habit to something you already do, like brushing your teeth or making coffee.
- Example: Do some stretching exercises while the coffee is brewed.
- Focus on the reward
- Rewards are crucial for reinforcing new habits. It can be as simple as feeling a sense of accomplishment or indulging in something small after completing a task.
- Rewards are crucial for reinforcing new habits. It can be as simple as feeling a sense of accomplishment or indulging in something small after completing a task.
- Replace bad habits with good ones
- Instead of eliminating a bad habit entirely, try replacing it with a positive one.
- Example: Replace evening snacks with fruits or nuts.
Summary
Habits are like the building blocks of our lives — they affect our health, our relationships and our everyday lives. By becoming aware of your habits and making small, sustainable changes, you can create a positive spiral that improves both your well-being and your quality of life.
