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  • Dr. Karen Bender, ND, RN

Tips for Forming a New Habit

Updated: Mar 6

Forming a new habit can be challenging. Here are a few things I have found to be helpful when trying to continue a positive behavior or start a new one.


1) Find something you enjoy. There are many ways to meditate or incorporate mindfulness into daily life. Find ways that are most enjoyable to you. You will naturally want to do it more consistently if you really enjoy it.


2) Find social support. Being connected to a community with shared values can be very helpful. Going to a group meditation once a week can inspire you to continue to practice. Sometimes I go to a group meditation mostly motivated by wanting to see my friends. Seeing other people practicing what I also value encourages me to continue on the path. Also asking friends or loved ones to make a change with you can help make the process more fun and will have social support built into it.


3) Tie a new behavior with an already established habit. If you incorporate a new habit with an established one you are more likely to continue with the new behavior. For example I already had the habit of practicing yoga for 20-30 minutes every morning and evening. Adding 10-20 minutes of meditation to the end of my yoga practice made it easier for me to also be consist with my meditation practice. The added benefit to practicing meditation after yoga is that your yoga practice has already primed your body and mind for meditation. One of the main reasons Yoga was developed was to do just that. The key is finding something you always do consistently without even thinking about it, and figure out a way to add onto the already establish non-negotiable behavior. For example, maybe you could practice brushing your teeth more mindfully?


I hope these tips will be helpful to you. I am curious what things have you done that help you form a new habit?

#HealthyHabits #BehaviorChange

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