Why good habits are important


Habits are behaviors that become fully automatic after being repeated consistently over a long period of time. This means that in certain situations, we automatically do the same thing over and over again: everything we do regularly in recurring situations is a habit.

According to psychologist Bas Verplanken, about 30–50% of our daily actions are a habit. It's a pretty clever thing because it saves the brain some neurological and cognitive resources; It can be said that it works in low-power mode.

Habits serve to structure the days and offer security, thus simplifying life: doing something because it is a daily routine allows you to save energy and time. Imagine having to decide every day whether to shower, brush your teeth, or how to put one foot in front of the other. But there's a sore point: the brain can't distinguish good habits from bad ones.


Good habits make you happy because by definition they are in harmony with your personality and self-perception. When our behaviors reflect our values, we feel internally balanced and are happier and more satisfied.

Bad habits have the opposite effect: they cause an internal conflict against which to fight, creating a state that in psychology is known as cognitive dissonance.


Habit Cycle: What it is?


According to James Clear  and his book Atomic Habits, both good and bad habits are based on a neuronal cycle and result from the combination of 4 components:

signal, desire, response (action), and gratification.

Gratification elicits a positive feeling that underlies the whole concept of habit.

These 4 components create the so-called habit loop in our brain: the more often this cycle is triggered, the stronger the link between signal and response will be. Habits become so automatic that you can neither identify the stimulus nor reflect on the action taken.

Understanding and internalizing this structure is very important for developing new habits: if you break the cycle, you can avoid carrying on bad habits.


How to change your habits?


The most important step in changing habits is always to identify the signal and desire (internal motivation) to create a new routine.

An example: we all know the craving for chocolate after lunch. Have you decided that you want to give up dessert in the future? Simply forbidding yourself to do something won't lead you to develop a new lasting habit.

Instead, focus on the signal and gratification; For example, from now on your reward will be a long walk in the fresh air. If you focus on the sensation you get when your body is moving, it will be easier for you to respond to the same signal with a different action in the future. The more often you react in this way, the stronger your desire for gratification (positive feeling) will become and your motivation will increase.

If you follow this pattern often enough, after a period of time your new behavior will become routine. 

Until then, it's likely that some discipline will be needed. Unfortunately, there are no good habits that guarantee maximum satisfaction, but there are healthy routines that are valuable to many people:


According to the WHO, 10,000 steps correspond to a good half hour of movement. Several studies show that as early as 7,500 steps have a positive effect on health, while others suggest taking 15,000 steps. 

With three training sessions per week, you can work on your sports goals and see your progress, ensuring that your body has a sufficient period of regeneration.

Forget fast food and follow a healthy diet every day: as soon as you get into this good habit, sweet cravings and hunger pangs will be just a distant memory.

How much water to drink per day? It depends on factors such as physical activity, outside temperature and diet, but approximately 2 litres of water a day are recommended, not counting soft drinks.

Give yourself breaks, you don't have to be productive all day. Short intervals, a few mindful breaths, 20 minutes of movement or a quick nap help you cope with difficult situations.

Daily moments of relaxation also reduce the negative effects of stress on the body - they are definitely an advantage for health.

Restful sleep is crucial for health, but not all of us need 8 hours of sleep. Sleep expert and international sports coach Nick Littlehales explains that the sleep cycle lasts 90 minutes and ideally we should sleep for 4-6 cycles per night.

For some time now, the positive effects of meditation have allowed this spiritual practice to make its way into society. CEOs, managers and professional athletes practice it to focus on their goals, but also to deal with stress productively, work on their dogmas and live more calmly.

Spending time without being in front of a screen (including smartphones and smartwatches) is a balm for the soul: you go back to living in the here and now, thus giving you the opportunity to be present. Carve out a few minutes a day in which you turn everything off and consciously dedicate yourself to yourself.

That doesn't mean you don't have to give importance to situations if something goes wrong. On the contrary, failures are part of life, they must be recognized and accepted; However, being grateful for the little things allows you to focus on the positives of the day.

Tip: To strengthen your concentration, write down three things about the day every night that you are grateful for or that were particularly beautiful.