How does consistency create healthy habits?

A little introduction to why I decided to write this article.

About 2 months ago, I was struggling with tight muscles in-between my shoulder blades which impacted my hip functionality and made running very uncomfortable - I had frequent times when it felt like my hips were going to give way, yet I could continue running.

I spent about 6 weeks sorting this out and got back to running comfortably last week.

This means getting back on track with regular runs that include hill training.

Those who know me, know that I have run consistently for 13 years and during that time, I have rarely taken any more than the odd week or two off. You may also know that the hill training I do is up a street called Silver Street, 489 ft elevation in total (set of 3 reps)

What few people know is that it took me 19 attempts (of sets of 3) to be able to run up this hill without walking, just once.

This week, I was able to complete my hill training as if I hadn’t taken any time off at all, why? Because of consistency.

Consistency is a key factor in creating and maintaining healthy habits. When you consistently repeat certain behaviours or actions, it helps to solidify those habits over time. Here's how consistency contributes to the development of healthy habits:

Reinforces Neural Pathways: Consistently engaging in a behaviour strengthens the neural pathways associated with that activity in your brain. Over time, these pathways become more automatic, making it easier for you to repeat the behaviour without conscious effort. As a result, healthy habits become more ingrained in your daily routine.

Reduces Decision Fatigue: When you establish consistent habits, you no longer need to spend mental energy deciding what to do in certain situations. It becomes a natural part of your routine, which frees up mental space and reduces decision fatigue. This makes it easier to stick to healthy choices without feeling overwhelmed or tempted to deviate.

Creates Momentum: Consistent actions create momentum, which can be powerful in keeping you on track with your goals. As you see progress and positive results from your healthy habits, you are more motivated to continue and build upon your efforts.

Forms a Routine: Healthy habits become part of your daily routine through consistency. Once they become routine, they are less likely to be disrupted by external factors or distractions. Routine fosters a sense of stability and predictability, making it easier to maintain healthy behaviours over the long term.

Develops Discipline: Consistency requires discipline and commitment. By practising discipline regularly to stick to your healthy habits, you strengthen your self-control and willpower. This increased discipline can spill over into other areas of your life, leading to further positive changes.

Reinforces Positive Feedback Loop: Consistent engagement with healthy habits often results in positive outcomes, such as improved health, increased energy, and a sense of accomplishment. These positive outcomes then reinforce your motivation to continue with the habit, creating a self-sustaining positive feedback loop.

Builds Trust in Yourself: When you consistently follow through on your intentions to engage in healthy behaviours, you build trust in yourself. You start to believe that you are capable of making positive changes and achieving your goals. This self-trust further supports your commitment to maintaining healthy habits.

Reduces Resistance to Change: Initially, adopting new healthy habits may require effort and conscious decision-making. However, with consistent practice, resistance to change diminishes. The habit becomes more natural, and you are less likely to resist or revert to old, unhealthy behaviours.

Fosters Long-Term Sustainability: Consistency is essential for the long-term sustainability of healthy habits. Short-term, intense efforts may yield temporary results, but without consistency, those gains are challenging to maintain. Sustainable change requires ongoing commitment, and consistency helps to establish that foundation.

The easiest way to create a new healthy habit is to layer the new habit to an existing routine habit that is non-negotiable. Examples of routine habits to layer new habits to are:

Brushing your teeth.

Making the first drink of the day.

Going to the toilet (yes, notes on the back of the toilet door work).

Using the bathroom mirror.

Leaving the house via the front door.

Placing strategic aids in the places that you are already guaranteed to visit will help remind and prompt you to complete the new healthy habit.

Place post-it notes in significant spots.

Set reminders on your mobile phone.

Write it in your diary.

Write it on your to-do list.

Write it on your wall planner.

Ask an accountability buddy to check in on your progress.

Do this/these for 28 days until it becomes an automatic habit.

Remember that building consistency takes time and effort. It's essential to start small, preferably layering one at a time and gradually increase the intensity or frequency of your healthy habits. Celebrate your progress, and don't be too hard on yourself if you slip up occasionally. The key is to get back on track and continue striving for consistency in creating and maintaining healthy habits. Do your best to make sure that you only ever allow yourself one day where you slip up as two days becomes a break in the habit, and you may need to go back to the visual aids and prompts.