Tips to make new habits go the distance
Image: a photo of me running my first half marathon in Bristol, Clifton Suspension Bridge hanging out in the background.
Wave your hands in the air if you’ve kept up a new habit for over a year...
In 2022:
❌ I did 0 runs
❌ Just the thought of running made me tired
❌ I told myself ‘it wasn’t for me’
Now:
✅ I run 2-3 times a week
✅ Still find it really hard but also really rewarding
✅ I think of myself as a ‘runner’
Changing behaviour and sustaining a new habit is hard. Here’s some learnings I’ve taken from running and (by pure coincidence) are some of the techniques I used during my time at Hubbub to inspire behaviour change that’s good for the environment.
1. Accountability: a healthy dose of social pressure does wonders for kickstarting a new habit. Tell someone you’re going to start something, better yet, agree to start with them. I also found Coach to 5k was a great first step.
2. Remove as many friction points as possible: I used to live on the top of a big hill. In hindsight this was definitely the main mental barrier to running (as well as being a literal physical barrier). I’ve since moved and found having access to flat routes made it easier to get started. Looking for a less dramatic way to remove friction? Laying out your running clothes and shoes the night before does the trick.
3. Reward: who doesn’t love a little dopamine hit? I get it from the humble ‘Kudos’ on Strava and the occasional sweet treat post run.
4. Make it social: feeling part of a community or just seeing running as the opportunity to meet new people was a big motivation to keep going. Following people like Lauren Currie OBE sharing their running journey was also a big motivator.
5. Reframe the narrative: the stories we tell ourself are so powerful. Switching my mindset from ‘I hate running’, ‘it’s not for me’ to ‘I’m a runner’ felt weird at first but actually helped a lot.
This is all caveated with the fact that to really embed behaviour change and make a new habit stick, you need time and lots of repetition. I needed all of the above incentives and more to keep going.
I’m Michelle. A multidisciplinary graphic designer passionate about creating positive change. Follow me on LinkedIn for more musings on design, creativity and inspiring action.