Routine Pairing
2 min
Routine Pairing
Successfully integrate new habits into your daily life.
A 2009 study published in the European Journal of Social Psychology found that it takes anywhere between 18 days to 250+ to build a habit. Though we often hear 21 days is the magic number, it can take much longer than that—meaning consistency is key.The more successfully you can integrate a new practice into your routine, the more likely it will actually become habitual.Let’s explore how to use your time efficiently when building new habits. By associating new habits with established ones, you can more effectively develop a healthier routine.Great Habits Go TogetherRoutine pairing is a successful way to establish new habits because you’re incorporating them with things that you already do. Here are the steps to pair habits for long-term success:
- List your current routine.
If breaking out the whole day feels daunting, focus on one part of the day for this exercise. For example, your morning routine might look like: wake up, brush your teeth, do your skincare, and have a morning cup of tea. - Identify new habits.
Identify a habit or two that you wish to adopt. Some examples of things you might incorporate into your morning routine include cold showers, breathwork, or journaling. - Pair new habits with existing routines.
For each new habit, identify an existing part of your routine to pair it with. For example, consider taking a cold shower after brushing your teeth because you’ll already be in the bathroom. Or, consider journaling while you have your morning cup of tea because you’ll feel extra relaxed. Make these new habits personal to your routine. The more natural they feel, the easier it will be to remember to pair them, and eventually integrate them into your everyday routine. - Implement and track.
Begin incorporating new habits into your daily schedule. Keep in mind that you don’t have to do it all at once, and starting small can increase your chances of success. Track your adherence to the new habits in a journal or an app, and note how it makes you feel. If something isn’t working after an extended trial period, consider slotting the habit into a different part of your day, or finding a new healthy habit to focus on.