We’ve all been there—set a goal, start strong, and then fall off track. Maybe it’s a promise to yourself to exercise more or meditate daily, but before long, the routine falls apart. So, what’s the secret to sticking to habits that actually improve our mental health? The answer lies in understanding the science of habit formation.
In Hooked, Nir Eyal explains that habit-forming products work by using a cycle of triggers, actions, rewards, and investments. While this process is often used by tech companies to keep us engaged with apps and social media, we can leverage this same cycle to build habits that support our mental well-being.
Let’s break it down. The first step in habit formation is the trigger—something that prompts you to take action. This could be something simple, like the sound of your alarm in the morning or the sight of your yoga mat in the living room. Once you identify a trigger, the action is the habit itself: perhaps it’s a five-minute meditation session or a brisk walk outside.
Now, here’s where it gets interesting: the reward. Positive reinforcement is key to making a habit stick. The reward doesn’t have to be a big treat; it can simply be the satisfaction of feeling calm after a short mindfulness session or the energy boost you get from taking a quick walk. By acknowledging the positive feelings that follow these habits, you reinforce the cycle, making it easier to repeat.
Over time, as you continue to practice the habit, you begin to make an investment—whether it’s taking the time to journal after your meditation or investing in a comfortable pair of running shoes for your walks. The more you invest in the habit, the stronger it becomes.
Building healthy habits for mental health doesn’t have to be about huge changes. You don’t need to overhaul your life overnight. Instead, start small. If you’ve always wanted to practice mindfulness but felt overwhelmed by long meditation sessions, try starting with just two minutes a day. This small, simple act is an easy way to build a new habit without feeling like you’re taking on too much.
It’s also crucial to acknowledge the struggle. Starting new habits can feel like a challenge, especially when life gets in the way. You might miss a day or get distracted, and that’s okay. The key is to be consistent, not perfect. Every time you get back on track, you’re reinforcing your commitment to your mental well-being.
A personal story I’d like to share is about Sarah, a client who struggled with anxiety. She decided to start small by incorporating a brief gratitude practice into her morning routine. Every morning, after brushing her teeth, she wrote down three things she was grateful for. It felt trivial at first, but over time, she started noticing shifts in her mindset. The gratitude practice began to reduce her anxiety, and before she knew it, it was a regular part of her day.
This is the beauty of habit formation. By starting small, being consistent, and rewarding yourself for the effort, you can create habits that support your mental health. Over time, these habits become second nature, and you’ll be amazed at how they transform your well-being.
