The holiday season or taking time off can be a wonderful opportunity to relax, unwind, and spend time with loved ones. However, getting back into the swing of things can be challenging after a break. It’s easy to fall out of good habits and routines, which can leave you feeling unproductive and unmotivated. In this blog post, we will discuss some tips on how to get back into good habits after the holidays or time off.
- Start small It’s important to ease yourself back into your routine after a break. Don’t expect to jump right back into your usual schedule without any difficulty. Instead, start small by incorporating one or two healthy habits back into your routine at a time. For example, you could start by setting a regular wake-up time, drinking plenty of water throughout the day, or taking a short walk after dinner.
Research suggests that starting small and gradually building up habits can be an effective way to establish long-term behavior changes (Lally et al., 2010). Setting small goals for yourself can also help you stay motivated and build momentum as you work towards your larger goals (Oettingen et al., 2016).
- Make a plan Planning ahead can help you stay on track and achieve your goals. Take some time to think about what you want to accomplish in the coming weeks and months, and create a plan for how you will achieve those goals. This could involve setting specific, measurable, and achievable goals, as well as identifying the steps you need to take to reach those goals.
Studies have shown that setting goals and making plans can increase the likelihood of achieving those goals (Gollwitzer et al., 2009). Having a plan in place can also help reduce stress and anxiety, as it gives you a clear roadmap for what you need to do (Matthews et al., 2010).
- Stay accountable One effective way to stay accountable and motivated is to share your goals with others. This could involve telling a friend or family member about your goals, or even joining a support group or online community.
Research suggests that social support can be an important factor in achieving behavior change (Bandura, 1986). By sharing your goals with others, you can gain encouragement and support, and also increase your sense of accountability.
- Be flexible It’s important to remember that setbacks and challenges are a normal part of the process of behavior change. If you slip up or encounter obstacles along the way, don’t give up. Instead, be flexible and adjust your approach as needed.
Studies have shown that flexibility and adaptability are important traits for achieving long-term behavior change (O’Connor et al., 2009). By being flexible and willing to adjust your approach, you can overcome challenges and stay on track towards achieving your goals.
In conclusion, getting back into good habits after the holidays or time off can be challenging, but it’s not impossible. By starting small, making a plan, staying accountable, and being flexible, you can establish healthy habits and routines that will help you achieve your goals.
References:
Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory. Prentice-Hall.
Gollwitzer, P. M., Sheeran, P., Michalski, V., & Seifert, A. E. (2009). When intentions go public: Does social reality widen the intention-behavior gap? Psychological Science, 20(5), 612-618. doi: 10.1111/j.1467-9280.2009.02336.x
Lally, P., Van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. doi: 10.1002/ejsp.674
Matthews, G., Campbell, S. E., Falconer, S., Joyner, L. A., Huggins, J., Gilliland, K., & Lederberg, M. (2010). Fundamental dimensions of subjective state in performance settings: Task engagement, distress, and worry. Emotion, 10(4), 526-539. doi: 10.1037/a0019015
O’Connor, P. J., Herring, M. P., & Caravalho, A. (2009). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 3(5), 338-346. doi: 10.1177/1559827609334213
Oettingen, G., Pak, H. J., & Schnetter, K. (2016). Self-regulation of goal setting: Turning free fantasies about the future into binding goals. Journal of Personality and Social Psychology, 101(4), 824-838. doi: 10.1037/pspp0000068
Photo: Chen Mizrach auf Unsplash
Margaretha Madoures 