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Change the habit for a new year with the help of science. 

Make 2019 the year you will be TRYING to do what you want.  

We asked the experts and studied many related documents, to bring you the most memorable tips.   

This is the brightest moment of the year: the time is full of hope as we envision countless wonderful, good things - a well-proportioned physique, a healthy body, financial independence. ... that my future man can become. 

"It is not that something will happen on December 31," said Charles Duhigg, author of the book "The Power of habit." "The magic is our mind, it is able to create new stories for ourselves and then look for events as an opportunity to change." 

A chance? Definitely January. We all see January as a new start, Mr. Duhigg said. A "First Year Commitment" can have a tremendous change in strength - if they are supported by science, with patience and a suitable plan.  

And of course, the core of every "commitment" is habits: good, bad and difficult habits. So if you want to change yourself, the habit is where you should start. Here are 7 science-based strategies that will help you realize your new habits.  

1. Think further
Imagine you one year later. What changes would you be grateful that you made? 

Kelly McGonigal, health psychologist and author of "Willpower Instinct", suggests that you ask yourself this question before making any decisions. "It's crazy that people are doing the opposite," she said. "They choose things that they find good for themselves and then try to force themselves and hope it will make them healthier and happier."  

Sounds very familiar, isn't it? To avoid that mistake, Dr. McGonigal advises you to think about which changes will make you happiest, then choose a certain goal. That way, even if a new habit fails, you still know what your intentions are.   

For example, you have a goal of reducing anxiety, for example. You have tried to meditate and hate it. But because your intention is not to "meditate 10 minutes a day", you don't need to give up in a hurry. You can try yoga the next time.   

"Having a common purpose will stimulate the brain to find opportunities to achieve goals," Dr McGonigal said, if you narrow yourself to a single behavior - it will only make you quickly give up. when things don't go as well as you want.  

2. Be patient
According to Duhigg, research shows that instead of trying to eliminate bad habits, you should try turning them into good habits. To do so, you need to identify the signals (understand simply a small act that you don't notice will trigger a certain habit of you and they connect with each other like every morning when you wake up). you will brush your teeth, wake up triggers your habit of brushing your teeth ...) and what is the reward (is what you get after doing that action, material or a feeling), then find a new behavior (habit) that satisfies both. Please keep the signals and rewards, and only change the action. 

For example, if you are trying to change the habit of watching TV after dinner, for example, reading. The signal here is that after dinner you will go to the seat, behavior is your watching TV, the reward is fun and comfortable. But instead of holding the remote control to turn on the television, take the control away or unplug it, then put a book on the table, near the place where you sit the most. So, when dinner is finished, because you can't watch the movie as you want, you'll take the nearby book to read and kill time. And so you have changed. 

Mr. Duhigg said that signals often fall into one of five categories: time, location, people, emotions and etiquette - rewards are harder to identify. Do you always snack in the afternoon when you are hungry? Or because you feel bored? Or because you want to chat about work? To determine effective alternative habits, it is important to know the rewards you are always hungry for. 

"Every habit can be detected and changed," Mr. Duhigg said. "You need to give yourself time to find the signals and rewards that motivate that behavior - and the best way to find out is to try it many times.

3. Split work
You may have heard the key to creating a habit is to start from the smallest steps. But you will never think about how to do it as James Clear suggested in his new book "Atomic Habits", a book that guides the steps to creating habits.

According to Clear, "Two-minute rule" is the first rule to start a new habit. If you want to read a book every month, you should read a page every day. If you want to learn how to play the piano, you should sit in a chair and open the study book every day. He admits it sounds silly, but mastering "art is present" helps bring behavior into automatic mode. He shared the story of a man driving to the gym every day, then exercising for a few minutes before going home. By doing that seemingly useless action for 6 weeks, the man gradually became "a model of daily practice." 

4. Exciting rewards
For a habit of compliance, immediate rewards are required. But before you buy yourself a smoothie right after each training session, be aware that, according to Dr. McGonigal, the most effective reward is not what you can buy but what is inside. , what you feel.  

So, instead of having fun with the cool strawberry smoothie, pay attention to the positive energies gained after lifting weights and pride when you stop smoking. Name your achievements, she says, helping your brain build positive connections with action.  

If you can't find yourself an intrinsic reward, that may not be a good habit. Obviously, you should not volunteer to build a road if you don't like going out. If your goal is to contribute to the community, then volunteer with animal protection organizations or help the homeless.

"Choose habits that will bring you joy in a moment," Mr. Clear added. "Because it brings immediate satisfaction, you will have a tendency to repeat it in the future." 

5. Create a new environment for yourself
People are very weak. That means the environment is our best weapon to improve habits, Clear said. "Those who show the most autonomy are not superhuman wills," he explained. "They are the least tempted." If you want to save more, quit following stores on social networks. If you want to watch less TV, unplug the tv. 

Dr. McGonigal also recommends that you regularly remind yourself by sticking notes to remember your goals, in the most prominent places in the house.  

The environment also includes people around you. Mr. Clear said, you should find a group of people with the same purpose to chat, help each other to reach the goal. This will help you create habits faster.  

6. Ready to fail
Even though you have good intentions, you may fail at some point in your journey of renewal. The question is not "Can they be avoided?" But "What will you do next?"

Mr. Duhigg said, if you have a backup plan, or you can be willing to learn from your failures, you will have a better chance of success. So write down the obstacles that you foresee that you will encounter and how to overcome them. 

An effective way of Dr. McGonigal is to share your goals with others, with their help to overcome difficulties. You will feel much less stressed. 

7. Celebrate often
Perhaps only special occasions we celebrate are magnificent, but in fact you can motivate yourself every day.   

According to Dr. McGonigal, "Praise is one of the positive emotions that motivates you to go further on the path of making habits." It tells your brain a beneficial behavior, and it always seeks Assembly to motivate you to continue.   

 You do not need to celebrate grandly. If you decide to take a driver's license, show it to your colleagues. If you have just had a difficult practice, take a selfie while still sweaty. Dr. McGonigal said that celebration can really change your memory of a specific experience, making it more positive. "And that makes you want to repeat more times in the future." 

Gratitude and pride, with hope, interaction with society and compassion, are the most effective emotions that promote long-term behavioral change, according to Dr. McGonigal. In contrast to them is shame, guilt and fear.  

So even if you stumble during the process of creating new habits - research shows that it will definitely happen - you should still be kind to yourself. No matter how big and long-term changes are not easy, it is possible.

"Habits are not a goal to overcome," said Clear. "They are a way of life!"