Experts work with specific techniques – called “micro -bari” – to help people adopt and consolidate changes in their routine; Look how they work
The construction of healthy habits is a constant challenge, especially when it comes to transforming them in part of the routine. For many years, popular belief has suggested that it takes about 21 days because someone really starts feeling the effects of the change of behavior to consolidate a new habit. Will be?
New research conducted at the University of South Australia and recently published in the scientific journal Health careHe underlines that it takes much more time for this: the new habits take at least two months to take root and some of them may take up to a year to enter the routine, according to the study.
Scientists performed a meta-analysis of 20 articles, published between 2008 and 2023, involving over 2,600 participants. The works measured the usual behavior of the volunteers to find an average time necessary for the formation and consolidation of healthy habits, including the interdental floss daily, to be done physical activityhave a diet balanced and drink waterfall.
After the analysis of the data, the researchers concluded that while habits can start forming in about two months, the time necessary to consolidate and part of the routine varies significantly among people.
Accommodated brain
The path to a more balanced life provides for the adoption of several factors, including a nutritious diet, regular practice of physical activity and care care mental health. However, transforming these actions into automatic and constant behavior can be more difficult than it seems.
First you have to understand that habit is all that happens naturally, in the “automatic pilot” without the person having to stop and think of performing that action. It is different from what we need to create the habit, which is the full attention to remember, repeat and strengthen the practice to work.
If the new routine requires a lot of time of dedication and does not promote any immediate gratification, it is even more difficult to keep it in the long term. This is because, although the brain He loves routine human, he is always looking for immediate pleasure, which can make change a hard process.
“Our brain does not like changes, it is at ease in maintaining the same scheme, because it includes changes as threats, it does not matter how good they are. For many people, a new activity or behavior of changes, however positive, starts, requires a significant effort”, explains Dr. Sley Tantigawa Guimarães, coordinator of the Faculty of Israel Post -Laurea Albert Etein.
The good news is that if the person can maintain a new habit for more than six months, it is often said that he has a good chance of actually incorporating it into the routine.
Micro-domestic technique
There are specific techniques – calls micro -bari – to adopt and consolidate habits in your routine. For example: someone wants to participate in the gym after work. A micro-hood suggestion, in this case, would have started taking the bag with gym clothes to change clothes shortly after working hours, without having to go home before.
“Let’s start with this strategy, which is a tiny action that will be anchored in something that the person already does, who will come out in the car to work. It may seem not, but doing this little action every day is what will start the person to commit himself to physical activity”, says the doctor.
The technique was spread by Stanford University BJ Fogg researcher, who used the theory to adhere to the habit of the interdental floss. Has decided to cut a piece of interdental floss and go to a single tooth One day until this became automatic.
According to Guimarães, the simplest tasks have less resistance and are easier to perform. Example: To buy the habit of drinking water regularly, makes it easy to have the liquid available and create ways to remember to drink (like a telephone alarm). “It is different from the start of the practice of physical activity, in which longer, equal, to include the action inside the routine,” compare the expert.
The recurrences will happen
It is very common that they occur relapses and several attempts that do not work until the person can really establish that particular action as a habit. This is because the pressure to obtain quick results often causes frustrations and abandonments.
One of the keys to the construction of healthy habits is therefore having a very clear reason why it is so important to make that change in your life. And to create realistic strategies to make the most of difficulties, recognizing and celebrating gradual progress, however simple they seem, always respecting their own rhythm.
“The more for the positive side we bring this conversation to our brain, the better. The emotions create habits, so we celebrate every result. Each of these little things you have decided to do must be appreciated. This is what is leading you to your final goal”, suggests Sley Guimarães.
Another strategy is to have a social support point: someone who knows your change, follow the journey and act as a base, giving stimulus and motivation. “Someone who helps you not give up if there are defects coming. A partner for this change,” says the doctor. Over time, these habits can become an integral part of daily life, bringing benefits not only to the body but also to emotional well -being.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
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