Turn your behaviors into habits: 7 tips from a motivation expert for building long-term habits

According to experts, for a behavior to turn into a permanent habit, it must be repeated for 21 days. However, people often cannot endure the process of performing this behavior for 21 days and give up.

Are you one of those who experience this problem and cannot find the necessary motivation? Are you complaining that your enthusiasm does not yield concrete results?

LET THIS YEAR BE YOUR YEAR OF CHANGE

At the beginning of every year, millions of people turn a new page and make resolutions for the period ahead. As we enter 2025, we have set many New Year's goals.

So, would you like this year to be a year of change for you?

Motivational psychologist Dr. Ian Taylor touched upon the importance of intrinsic motivation to realize your thoughts and offered 7 suggestions that you can apply in the real world.

1) THE EARLY BIRD GETS THE WORM

When you start something new, try to do it as early in the day as possible.

You may not be a morning person, or your responsibilities might not give you the opportunity. You may need to take your child to school, you may have to go to work, etc.

However, you need to take into account that the energy you feel after a long sleep will decrease as the day progresses. You can be motivated by this thought and turn this situation into a habit.

Do not hesitate to create your own opportunities. Once this habit is established, you can show yourself some flexibility regarding the hours.

2) REALIZE THE BEAUTY OF THE JOURNEY

No one wants to be deprived of cake for months, but everyone desires to fit into their pants. It is quite normal for your motivation to drop as the reward is delayed.

If your goal is to lose weight, stop focusing on your future thin self. Instead, look at how exercising and living an active life right now is beneficial to your health. Your body is more active and fit.

This advice is not just about dieting. You can see short-term benefits in all your hobbies and hold on to them.

Instead of focusing on the result, realize the value of the time you spend on the journey and enjoy it.

3) SMALL GOALS LEAD TO SUCCESS

Sometimes starting a task can be more burdensome than maintaining it. Instead of putting yourself under psychological pressure with grand ambitions, starting with smaller goals can make your job easier.

For example, think of a big goal you have. Trying to reach that goal directly and perhaps failing can lower your motivation over time. Instead, setting incremental goals will allow you to move forward with both more comfort and more confident steps.

4) THE SECRET IS CONSISTENCY

Perseverance in your desires is crucial for your new hobby to turn into a deep-rooted habit.

Pairing a hobby with a specific task or location can also work in your favor.

For example, you can open the app you use to learn a language every morning while waiting for your coffee to brew.

If you link habits to such routines, you don't have to motivate yourself every single time.

5) DON'T FORGET THE YOU IN THE MIRROR

Motivating yourself by competing with others may not be good for everyone because the result is not solely under your control.

If you compete with yourself, you can focus more on working harder and personal development.

Be your own rival, and reward yourself every time you surpass it.

6) LISTEN TO YOUR EMOTIONS

Logic alone does not make people feel good. Convincing yourself by saying "If I do this, I will get this benefit" may not be enough to keep you going.

Doing something you don't enjoy can cause you to produce excuses to avoid that behavior rather than motivating you.

You can take into account the elements you can enjoy and motivate yourself with them.

7) BE THE CHANGE ITSELF

For long-term change, we must ask ourselves who we want to be, not what we want or what we have...

Because the path to success is always forward-looking.

If you want to see yourself as a hardworking person, you need to stop being lazy and actually work. Leave the excuses aside and start working for your change.