21 days for implementing a routine

These 21 days to create a habit are derived from the calculation that, after 3 weeks, amputee patients no longer had the popular and terrible sensation of the “phantom limb”. This means that neuronal connections were not able to adapt to the new situation until 21 days later.

Initially, it does not sound like much time, but it is quite a lot if you have ever tried to implement a change in routine.

21 days seem like enough to implement a routine that will lead to success. On the other hand, it seems that psychologically, “failing” one day drives you back to the start, and you will have to begin the whole process again. We find this idea a bit exaggerated, but undoubtedly, not giving up and reinitiating a challenge contributes to finally generating a new habit. The most current coaches contemplate this idea independently from Dr. Maltz’s theories.

And we can help you with some tips:

• Small steps will easily turn into achievements that will daily reactivate your motivation.
• Focus on a single habit at a time, since changing too many things at once may be overly ambitious, and frustrating and thus generate anxiety. We resist change by nature.
• It will be easier to create a good habit that replaces a bad one than to try to stop doing something. This is based on the yellow elephant theory. If we are told not to think of a yellow elephant, we will automatically think of it, as if we focus on not doing something, we will unavoidably bring to mind what we want to stop doing. Aiming to eat an apple is more efficient than aiming not to eat chocolate. This is part of developing a goal well.
• For instance, creating a daily register of exercise and food will help us be aware of the progress we are making. It’s like a kind of test that makes us committed to the task to perform.
• Finally, if one day you revert to the habit to be avoided or you do not achieve your aim and feel unmotivated, do a little exercise: balance. Just write on a sheet of paper the pros and cons of the change and ask yourself how you felt when you started the process regarding the habit to be established or changed and how you feel now. Let’s look at a practical example:

If my goal is to eat healthy and my habit is to snack on an apple and three walnuts, I will have in my balance:

·         Pros of making the change: I feel more satiated, and I digest better.

·         Cons of making the change: I cannot taste the chocolate that I love so much.

·         Pros of not making the change: convenience.

·         Cons of not making the change: I will keep feeling bloated and heavy, and in the long run, will gain weight.

·         How did I feel when I began eating one apple and 3 walnuts? Good, but I was left craving something sweet.

·         How did I feel when I began the change and I ate some chocolate? I felt more anxiety and remorse.

·         How do I feel now when I eat the apple and the walnuts? Nice, I like it so much, and I do not get home hungry.

·         How do I feel now when I eat chocolate as a snack? I really love chocolate, but it is not necessary for me. I also want my apple.

Here is how this activity can help us see failure as a real indicator of progress in establishing a habit.

• The idea of completing a diary of routines is also a strategy to tackle our “automaton”. A habit is considered an activity we do without realizing it. However, focusing on the present time, being aware of changes and our motivations, and promoting a ritual to fight against the “autopilot” is what will help us successfully change and implement a healthy routine.

Just like we said at the beginning, one change at a time. Try to divide great changes into different actions. If you want to eat healthier and improve your health, divide these actions into multiple smaller ones. You have the example of the apple and the walnuts for your snack, but as soon as you achieve this aim, you will have to focus on another one, walking for an hour daily, for example. Afterward, you can try to drink 6 glasses of water daily, then try to eat a salad daily, etc. And so on, until you complete all the actions that are part of your objective or change.

We are totally sure that in just 21 days, you will fill your routine with valuable and healthy habits.