How to ingrain a new habit

In part one of this two-part series, we advised on sparking new habits. Here, in part two, we offer a checklist to help ingrain them.

As a companion to an article Jennifer Jordan and I wrote on the restorative power of small habits, below you’ll find a checklist with six tips for ingraining new ones.

1. Place new habits before or after already established ones

Stacking your habits will make the new ones easier to remember and sustain.

E.g., “Before I drive home, I’ll check my emails for the last time.”

2. Set a reminder

Consider which reminders to set up and where: your phone, your computer, or via a visual cue.

E.g., “At 4pm each weekday, a musical alarm will go off on my phone.”

3. Celebrate right afterward

Be sure to mark your achievement, however briefly, in a way that suits you: what gets acknowledged gets repeated.

E.g., “After my mini-habit, I tell myself: ‘Bravo, one step further’.”

4. Plan a back-up for your busy days

What’s likely to get in your way, and how can you prepare? Jot down some backup plans to put into action when necessary.

E.g.:

Derailer: trip overseas. Backup: go to the hotel gym.

Derailer: annual team meeting. Backup: stop checking emails 90 minutes before going to sleep.

Derailer: feeling I am too slow in making progress. Backup: share my steps forward with a friend for encouragement.

5. Activate your support network

List the tools and people who can help you stay on track.

E.g., “Seven-minute workout app, mindfulness practice, and the following friends for check-ins….”

6. Choose dates to check your progress

Write down two dates (the second one as a backup) in your calendar to check for progress and make any necessary tweaks to what you have been doing. E.g., “On the Xth day of Z month, after work, I’ll set 30 minutes aside to reflect on my progress.”

How are you experiencing your new habit? Is it becoming as routine as brushing your teeth? Or is it still an act of willpower? Once you feel you have fully formed a new habit, you could get started on the next one for another energy boost.

Francesca-Giulia Mereu

Executive coach

Francesca–Giulia Mereu is an executive coach with over 25 years’ experience, specializing in personal energy management and leadership transition. She is the author of Recharge Your Batteries, a certified yoga teacher, and creator of the popular “Energy Check” online tool. She coaches senior leaders at IMD and through CCHN, the Center of Competence on Humanitarian Negotiation. She shares more energy-focused posts via her LinkedIn private group.