5 Ways to Build Healthy Habits – The New York Times

5 Ways to Build Healthy Habits – The New York Times

5 Ways to Build Healthy Habits – The New York Times

Many of us make bold resolutions to start exercising or lose weight, for example, without taking the steps needed to set ourselves up for success.
Here are tips, backed by research, for forming new healthy habits →
Stack your habits.
The best way to form a new habit is to tie it to an existing one, experts say.
Your morning routine is a great place to start. A morning cup of coffee, for example, can create an opportunity to begin a one-minute meditation practice. Or, while you are brushing your teeth, you might choose to stand on one foot to practice balance. Many of us fall into end-of-the-day patterns as well. That might be a good time to do a single daily yoga pose.
Do it every day.
Habits can take a long time to create, but they form faster when we do them more often. Filling a water bottle daily so you drink more water or taking a brisk walk after dinner are two examples of healthy habits that are easily repeated every day.
Make it easy.
We are more likely to form new habits when we reduce “friction” — the distance, time and effort it takes to try something new. Studies show people who pick gyms close to home are more likely to regularly workout. Buying meal kits can make it easier and faster to cook at home.
Wendy Wood, a research psychologist at the University of Southern California, says she began sleeping in her running clothes to make it easier to roll out of bed in the morning, slip on her running shoes and run.
Reward yourself.
Listening to audiobooks while running, for example, or watching a favorite cooking show on the treadmill can help reinforce an exercise habit. Or plan an exercise date so the reward is time with a friend.
Get more tips for healthy living from Well
Starting a new running habit doesn’t have to be hard — all it takes is comfortable shoes, a willingness to move and the right food to fuel up.
A study of 1,000 runners showed that about 10 percent hurt themselves. Here’s how to avoid getting injured.
Whether you’re an experienced runner or don’t know where to start, a running routine is critical. These tips will help you establish one.
For nearly a decade, more women runners have been crossing the finish line than men. To run like a girl, start by following these rules.
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