The Science Behind Forming Habits That Stick and 5 Goals to Aim For After Summer
Sep 05, 2024The Power of 21:
We’ve all heard the saying, “It takes 21 days to form a habit,” but have you ever wondered why? As someone whose life revolves around fitness, not only for myself but also for others, I’ve found that understanding the science behind habit formation can be the key to unlocking long-term success. Whether you’re coming off a fun-filled summer or just looking to establish a new routine, the 21-day rule might be exactly what you need to jumpstart your goals.
Why 21 Days?
The concept of forming a habit in 21 days dates back to Dr. Maxwell Maltz, a plastic surgeon in the 1950s. He observed that it took his patients around 21 days to get used to seeing their new faces or to stop feeling the phantom limb sensations after an amputation. While this timeframe can vary depending on the individual and the complexity of the habit, 21 days serves as a powerful benchmark to get you started. Recent studies suggest that while it can take anywhere from 18 to 254 days to fully establish a new habit, committing to just 21 days can set a strong foundation.
The Psychology Behind Habit Formation
Creating a habit involves consistency, and our brains love consistency. According to research published in the European Journal of Social Psychology, repeating a behavior in the same context leads to habit formation. When you perform a task repeatedly, it becomes easier and more automatic over time. This is because your brain starts to form new neural pathways that reinforce the behavior. By sticking to a new routine for 21 days, you’re essentially training your brain to make this behavior a regular part of your life.
Setting Goals After a Busy Summer
As summer winds down, it’s the perfect time to set some new goals. Here are five habits that will help you get back on track:
- Aim for 8-10k Steps a Day: Walking is a simple but effective way to stay active. It not only burns calories but also improves cardiovascular health. Consider setting a daily step goal of 8,000 to 10,000 steps. Use a fitness tracker to keep yourself accountable and see your progress.
- Exercise for 30 Minutes, 5 Days a Week: Consistency is key when it comes to exercise. Aim to get in at least 30 minutes of moderate to intense activity five times a week. Whether it’s a HIIT workout, yoga, or a brisk walk, regular exercise is crucial for maintaining your fitness levels.
- Drink More Water: Hydration is often overlooked, but it’s essential for overall health. Aim to drink at least 8 glasses of water a day. Not only will it keep you hydrated, but it can also improve your skin, energy levels, and digestion.
- Prioritize Protein and Balanced Meals: After indulging in summer treats, it’s time to refocus on balanced nutrition. Make sure your meals are rich in protein, healthy fats, and complex carbs. This combination will help keep you full, support muscle growth, and stabilize your blood sugar levels.
- Reduce Screen Time Before Bed: Scrolling through your phone before bed can disrupt your sleep due to blue light exposure. Instead, opt for reading or journaling to wind down. Not only will this improve your sleep quality, but it will also give you a chance to reflect on your day and plan for tomorrow.
It’s easy to set goals; it’s not as easy to execute them. To make these habits stick, consistency is key. Even better if you have an accountability partner! If you’re not sure where to start, join us with a 14-day mini reset! Starting with small, manageable goals helps you gradually build up. Remember, the 21-day mark is just the beginning. The more you practice these habits, the more ingrained they’ll become in your daily routine. Our community on the Training With T App is here to cheer you on every step, day, and workout of the way! Looking to work 1 on 1 with me? Apply here!
As you embark on this journey, keep in mind that building a new habit isn’t about perfection; it’s about progress. Celebrate the small wins along the way, and don’t be too hard on yourself if you slip up. What matters most is getting back on track and staying committed.
Xo,
Coach Tatiana
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