Add Habits by Anchoring to Existing Routines

B.J. Fogg says, “New habits stick better when you anchor them to something you already do every day.”

This means that a new habit lasts longer if it is linked to an already existing daily habit. Because it doesn’t feel like a “new task” but rather a part of the old routine.

My opinion: One big reason health habits don’t stick is because they require a “different time” and “different preparation” every day. But if you do the habit right after an existing action, it becomes natural.

For example, if patients develop the habit of measuring their BP before morning tea, forgetting almost stops.

New ideas: 1. After brushing your teeth in the morning → drink a big glass of water. 2. While the tea/coffee is brewing → do 2 minutes of deep breathing. 3. When plugging in your phone charger → do 10 bodyweight squats. 4. While cooking → stand in the kitchen and do calf raises. 5. After turning off the TV at night → do 5 minutes of stretching. 6. Before sleeping, sitting on the bed → write gratitude or meditate for 1 minute. 7. Every time you wash your hands → do 2 shoulder rolls and 2 neck stretches. 8. When opening the door in the morning → take 3 deep breaths to start the day.

Today, decide on one new habit and add it right after an existing daily action.

Please share your new ideas too.

Even a small habit will become part of your life in 6 months.

Dr Ravindra L Kulkarni MD DNB FSCAI Cardiology Just For Hearts