How to Stick to Positive Habits

Raphaelle Hernu
3 min readJan 21, 2022

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It took me years to understand the benefit of having a strong routine. 😆

Routines seem boring, the antithesis to what we’re told a ‘good life’ is made of. Paulo Coelho has summed it all up:

‘If you think adventure is dangerous, try routine; it is lethal.’

But that’s a misconception that shrinks our performance. Why? I’m glad you asked. 😊

What are the benefits of habits?

Let me explain by sharing 3 benefits you stand to gain through developing strong habits:

1. Calm & creativity

It’s counter intuitive but research shows habits, these repetitive actions that occur mostly on a subconscious level, tend to calm the mind and leave space for … daydreaming & creativity! Think of it like those Tibetan monks who meditate on the lofty impermanence of things as they sweep leaves on the ground.

Habits, thanks to repetitive motions & expected outcomes, give us both, a calm & peaceful mind, and more tolerance to risk & change.

2. Energy

Happiness, we infer, comes from the perpetual seeking of ‘more’, regardless what it’s ‘more’ of. 🧐

Yet what we don’t realise is that having a routine doesn’t mean a 9 to 5 job at the same desk every day. Having a routine is completely compatible with novelty & fun. It’s exactly what keeps us going through intense, exciting times. We can be like athletes who rely on their routine to push them through.

3. Willpower

My son still needs a little reminder sometimes to wash his teeth. 🙄 I don’t. 😜 Habits come with repetition. Some people say it takes on average 21 days to build a new behaviour, others say 66. Research shows that it depends on the individual & the task, and the number of repetitions matters more than time.

Habits reduce the need for willpower because unconscious tasks are effortless. And that’s the magic of habits, they compensate for willpower that is a finite resource which corrodes as the day goes on.

Great! Now, how do we do it?

How to develop positive habits

There is a lot of literature on developing positive habits & here are just a few tips to get you started.

1. Identify the good, the bad & the ugly 😳

Auditing everything you do & how you do it is a great place to start. This isn’t the sexiest advice but it makes the difference as habits are mostly unconscious. They already drive your behaviour, but you can get to choose whether that’s in a positive or negative way.

I guarantee if you audit your routine thoroughly, it will give you clarity & motivation to trigger a change.

2. Go one at a time

When it comes to habits, failure often comes from wanting to change it all at once.

It’s a paradox: habits make our action effortless, but at the same time, it requires effort to get that habit going, and rewire the brain for a new behavioural pattern. The key is to induce changes in succession & preferably in the morning when we’re more driven.

3. Try the sandwich formula

Habits are constructed in 4 phases:

the cue: my phone pings me

the craving: I want to read the text

the response: I read the text

the reward: I’m happy I read it!

Use this pattern to build habits:

‘Before I do X, I do Y’.

Example: when my phone pings me, I drink a glass of water, then I read the text.

Or, if you already put your phone on silent mode, when it’s time for lunch: ‘I take a long 20 min walk, then I get my food.’

It works because anticipating something you like releases dopamine. And when dopamine rises, so does your motivation to act.

I like to focus my efforts on just a few targeted points, three here, to create compound results. I hope you found this article helpful.

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Raphaelle Hernu

Founder of Strengthwise.co | Coach Sustainable Performance & Mental Fitness | Event Organiser | Finance professional