https://www.psychologytoday.com/blog/wander-woman/201802/stop-making-new-goals-create-habits-instead
Change is a continuum, not an event.
Your brain’s primary function is to protect you from harm and discomfort. You must convince your brain that you will not only be safe if you change, you will be better off.
To convince your brain, you must compose easily attainable steps that you will repeat for a period of time until they comfortably fit into your routine. You need visual reminders that there is a feel-good payoff for the change you want to make. Then every day, you want to recognize every time your remembered and tried to meet your commitment, even if the attempt was small. You have to show your brain that you will succeed, little by little over time.
The key to transforming your choices into a long-lasting behavioral change is to:
- Use pictures and notes to visually remind yourself of what you want to create.
- Plan and repeat small shifts in behavior so you can see early and consistent evidence that you can be successful.
- Document the evidence of each positive step when you journal and dialogue about your progress.