Director of Calm Confident Create, Angela specializes in empowering individuals to thrive by adopting a creative thinking mindset. She guides them to shed limiting beliefs, paving the way for remarkable personal and professional growth.
Habit formation is an essential skill to improve our well-being and performance. We can intentionally design habits that promote performance, health and well-being by understanding the science behind habit formation. As a physiotherapist/acupuncturist and coach I have been teaching people successful habit formation for many years and am delighted to share my knowledge with you.
Understanding the science of habits
Before diving into the strategies, it’s crucial to understand what habits are and how they form. Habits are routines or behaviours that are performed regularly and, often, automatically. They are formed through a process called habituation, where the brain creates neural pathways that make repetitive actions easier over time.
The habit loop consists of a cue, a routine, and a reward. By understanding this loop, we can intentionally design habits that promote performance, health and well-being.
Why habit formation is a transferable skill
Physiotherapy focuses on restoring and maintaining physical function, and its principles can be effectively applied to habit formation in any area you wish to improve. Here are some habit forming strategies I’ve learnt from a physiotherapy perspective:
1. Set clear and achievable goals
Start with specific, measurable, achievable, relevant, and time-bound (SMART) goals. Don’t rely on hard work and willpower to develop new habits– if a new goal is hard work, sooner or later we give up. For instance, instead of a vague aim to "exercise more," or tasking yourself with huge workouts, look at your current level of activity and aim for an increase of 20% work rate. Perhaps set a goal to "walk 5000 steps every day for the next two weeks.”
2. Start small and build gradually
Begin with manageable activities to avoid burnout. Break each task into small steps. If your goal is to procrastinate less, link starting work with an activity like sitting down. Spend ten seconds focusing your focussed attention on what you can feel sitting on the chair, your feet on the floor, the weight of your body on the seat the temperature in the room. Set yourself a five-minute timer. Count back five, four, three, two, one – then begin. Reward yourself for being successful (even something simple works, like a star chart that builds towards a larger reward or taking a minute to stretch.) After five minutes repeat, but by then you’ll probably feel in the flow. It’s like starting on an exercise bike, those first turns of the pedal are slow and effortful but once the machine is rolling things get esier. Gradually increase the duration and intensity. But don’t forget to celebrate the small wins – we need the dopamine reward to stay motivated.
3. Prioritize consistency over intensity
Regularity is more important than intensity when establishing a new habit. Aim for consistently showing up to a modest pledge rather than sporadic, intense sprints.
4. Listen to your body and mind
Pay attention to signals to prevent over exertion or burnout. If you experience physical pain or discomfort, adjust your routine accordingly and seek guidance if necessary. If you begin to experience negative emotions such as stress, remorse, overwhelm, imposter syndrome, frustration, etc then you have probably taken a useful tool such as enthusiasm and pushed it into driving yourself too hard, or taken attention to detail and made it unnecessary perfectionism. As a coach I find it helpful for clients to identify the saboteur voices that push our strengths and make them into rods for our backs so that they learn to optimise performance by staying in ease and flow.
Acupuncture: Balancing energy for better habits
Acupuncture, a key component of traditional Chinese medicine, involves stimulating specific points on the body to balance energy flow (Qi) and promote healing. Integrating acupuncture principles, especially the idea of flow and balance, can enhance habit formation:
1. Mind-body connection
Acupuncture emphasizes the connection between the mind and body. Practices like regular short breaks during the day to practice ten seconds mindful attention on one of your senses helps connection. For example: relishing the sensation of your first sip of a drink – its taste, temperature, the shape of the cup in your hand can help you stay present and focused, making it easier to stick to new habits. A few deep breaths noticing the rise and fall of your chest and stomach breaks the stress cycle where we get focused on the threat in the situation instead of being open to creative new ideas
2. Stress management
Chronic stress can hinder habit formation by affecting motivation and energy levels. It also affects our immune and digestive systems making us prone to infection and less able to absorb nutrients. Regular routines which help reduce stress, improve sleep, and enhance overall well-being, create a conducive environment for new habits to take root. Reducing screen time, hydrating regularly, stretching, eight hours sleep, balanced diet, all help.
3. Enhancing energy flow
According to acupuncture theory, balanced energy flow is essential for health. Practices like Qi Gong or Tai Chi are lovely hobbies, which combine movement, strength and flexibility with breath control, and meditation to improve energy flow and support new habits.
Practical steps to create and sustain healthy habits
Combining insights from physiotherapy and acupuncture, into my coaching, here are practical steps to create and sustain healthy habits:
Identify your why
Understand the underlying motivation for wanting to develop a new habit. Whether it’s improving your health, reducing stress, or enhancing your quality of life, having a clear purpose will keep you motivated.
Design your environment
Create an environment that supports your new habit. For instance, if you aim to eat healthier, stock your kitchen with nutritious foods and remove unhealthy snacks.
Use triggers and cues
Establish cues that trigger your new habit. If you want to start a morning stretching routine, place your yoga mat next to your bed as a visual reminder.
Pair with existing habits
Attach your new habit to an existing one. If you already have a habit of drinking coffee in the morning, add a minutes mindfulness session right after your coffee.
Track your progress
Use a journal or an app to track your progress. Monitoring your efforts provides a sense of accomplishment and helps identify patterns and areas for improvement. In my coaching programmes I include the positive Intelligence app free of charge to help clients achieve success.
Seek support
Engage with a community or find a buddy with similar goals. Sharing your journey with others provides accountability and encouragement. I find group and 1-2-1 coaching provides a brilliant framework to cheer you on and support you.
Celebrate small wins
Acknowledge and celebrate your progress, no matter how small. Celebrating achievements reinforces positive behaviour and boosts motivation. Use a success gesture like a high five or a fist pump, put on some music and dance, add a sticker to the chart. Treat yourself.
Be patient and persistent
Building new habits takes time and effort. Be patient with yourself and stay persistent, even when faced with setbacks. Remember your why, tie a knot and move on. Remember that consistency is key.
Conclusion
Creating new life habits is a journey that requires dedication, patience, and the right strategies. By incorporating the principles I’ve learnt from physiotherapy and acupuncture, you can design a holistic approach that promotes physical, mental, and emotional well-being.
Start small, stay consistent, and celebrate your progress along the way.
As you integrate these habits into your daily life, you will experience lasting benefits that enhance your overall health and happiness.
Remember, the key to successful habit formation is not about willpower; it’s about creating an environment and a mindset that support your goals. With the right approach, you can transform your aspirations into lifelong, healthy habits that lead to a better quality of life.
If you are interested in exploring the positive intelligence coaching methods I use, which have tried and tested success, why not book a free discovery call with me today.
Read more from Angela Cairns
Director of Calm Confident Create, Angela specializes in empowering individuals to thrive by adopting a creative thinking mindset. She guides them to shed limiting beliefs, paving the way for remarkable personal and professional growth. Angela seamlessly integrates holistic healthcare knowledge with a fusion of positive intelligence coaching and creative expression which creates a unique coaching experience that transcends traditional boundaries. This distinctive approach enhances performance and cultivates lasting happiness, guiding individuals towards their full potential. Her clients not only manage the demands of a busy life but emerge stronger, more confident, and ready to live their truth.
