Cultivating Effective Habits: A Step-by-Step Approach

 In the journey of personal development, the formation of good habits plays a pivotal role. An effective way to get started is to follow this two-step approach.

Start Simple

The initial step in habit formation is to begin with simplicity. This phase involves identifying a small, manageable action that aligns with the desired habit. For instance, if the goal is cultivating a book-reading habit, one might start by reading a page daily or just opening the book. Performing the habit in a consistent setting, e.g., just before going to bed or immediately after dinner, helps establish the habit (1). The simplicity of the task reduces the psychological barrier to entry, making it more likely for the individual to engage in the habit consistently. The important thing is to develop consistency over an extended period of time, typically about two months (2).

Refinement and Definition

As the habit is regularly practiced, the next phase is gradually refining and further defining it. This typically involves increasing the complexity or duration of the habit. Continuing with the book reading example, this might mean progressing from a page to a chapter a day. This phase is crucial as it helps make the habit more likely to result in the desired outcome. 

Developing good habits is a process that begins with simple steps and evolves through continuous refinement. By following this approach, individuals can effectively integrate new, positive habits into their lives, leading to long-term personal growth and improvement.

1. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of “habit-formation” and general practice. Br J Gen Pract. 2012 Dec;62(605):664–6. https://bjgp.org/content/62/605/664 

2. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol. 2010 Oct;40(6):998–1009.

https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674