Are you tired of scrolling through endless articles on how to improve your productivity and health, only to find that none of them address the simple habit of brushing your teeth? You’re not alone. I’ve noticed that many people struggle with making this seemingly straightforward activity a regular part of their daily routine.
That’s why I’m excited to introduce the “Behind the build” series, where I’ll be sharing practical tips and strategies for building habits that are often overlooked. This month, I’m focusing on the habit of brushing your teeth at night, because let’s face it, we’ve all been guilty of skipping it at least once.
But why is brushing your teeth at night so important? Well, for starters, it helps remove any leftover food particles and plaque that can cause bad breath, tooth decay, and gum disease. Plus, it promotes good oral hygiene and overall health. By prioritizing this habit, you’ll not only improve your dental health but also boost your confidence and well-being.
So, if you’re ready to take the first step towards better oral hygiene, join me in this month’s “Behind the build” and let’s break the habit of skipping brushing your teeth at night, once and for all.
Tip #1: What if I told you that rewarding yourself immediately after completing a habit could be the key to your success?
In a perfect world, doing something good for yourself would be reward enough. But let’s face it, we all need a little extra motivation in the beginning. That’s where immediate rewards come in. When we reward ourselves right after completing a habit, we’re sending a signal to our brain that says, “This feels good, let’s do it again!”
And it’s not just about making the habit more attractive. By giving ourselves an immediate reward, we’re also making it more satisfying. We get a sense of accomplishment and pride that reinforces the behavior, making it more likely we’ll do it again in the future.
So, if you’re struggling to build a new habit like brushing your teeth twice a day, try rewarding yourself immediately after each time you do it. The instant gratification can make all the difference in sticking to your new habit.
*James Clear (2018, pg. 186)
Tip #2: Do something you enjoy immediately before you brush your teeth.
It may seem counterintuitive, but studies have shown that this can actually make it easier to stick to the habit over time.
The reason behind this is that our brains are wired to associate positive experiences with positive emotions. By doing something enjoyable before a habit we find difficult or unpleasant, we are creating a positive association with the habit in our brains. Over time, this positive association becomes stronger and the habit becomes easier to stick to.
It could be listening to your favorite song, reading a few pages of a book you love, or even just taking a few deep breaths. Over time, this ritual may make it easier for you to stick to the habit and achieve your goals.
Tip #3: Choose your accountability partner wisely.
Creating accountability can be a powerful tool for forming new habits. When we know that others are watching and expecting us to follow through on our commitments, we’re more likely to take action. However, it’s not just about choosing anyone to be our accountability partner. Finding the right person is key to making our new habit stick.
In my case, it didn’t work out with my husband or sister. I had promised to give my husband $10.00 for every day I didn’t brush her teeth, but this method proved ineffective because he couldn’t bear to keep taking my money.
The key takeaway here is that accountability can be a valuable tool, but we need to find the right person and method that works for us. It’s not a one-size-fits-all solution. Experimenting with different approaches and finding what works for you is crucial to successfully forming new habits.
Tip #4: Sign a habit contract.
Consider creating a habit contract. Not only does it provide a clear commitment to your goal, but it also adds a social cost to inaction, making it harder for you to give up.
But here’s the kicker: don’t just create a habit contract, sign it! And make sure your accountability partner signs it too. This may seem like an excessive step, but it adds an extra layer of accountability and makes you feel more obligated to stick to your habit. Plus, it’s a public reminder that you’re committed to this new habit and the punishment that comes with breaking the contract.
Tip #5: Display your habit contract where you can see it every day.
When it comes to forming new habits, accountability is key. But have you ever considered the role of visibility? One simple yet powerful technique to keep yourself accountable is to display your habit contract somewhere you can see it every day. This serves as a constant reminder of your commitment and helps you stay focused on your goals.
Moreover, displaying your habit contract proudly can have a psychological effect on you. It can be a symbol of your dedication to personal growth and self-improvement, reminding you of the importance of the habit you’re trying to build. So don’t be shy about displaying your contract, whether it’s on your fridge, your desk, or even as a screensaver on your phone. The more visible it is, the more likely you are to stay on track and succeed.
Tip #6: Invest in a cheap wall calendar to start tracking your habit.
If you’re looking for a simple and effective way to track your habits, try using a wall calendar. It’s a no-fuss method that takes only seconds to do. All you need to do is mark an “X” on the calendar for each day that you complete your habit.
But the benefits of using a wall calendar don’t stop there. It also serves as a powerful visual cue to remind you to stick to your habit. And as you accumulate more and more Xs, you’ll feel a sense of accomplishment and motivation to keep up the streak.
It’s important to remember that tracking your habit is not just about keeping score, but also about celebrating your progress and building momentum. So if you want to make sure you’re on the right track towards your goals, try using a wall calendar and watch how it can help you stay motivated and accountable.
Tip #7: Create a “new” environment to develop a new routine.
Changing your environment is a powerful tool when it comes to building new habits. Instead of fighting against the same old triggers that lead to your bad habits, try putting yourself in a completely new environment. It’s much easier to build new habits in a new space.
If you’re lucky enough to have a spare bathroom, that’s a great place to start your new habit. But even if you don’t, there are still options. For example, you can try brushing your teeth in the kitchen. This might sound strange, but it can be surprisingly effective.
In fact, I live in a small apartment with only one bathroom, but I’ve still managed to create a new habit by moving my toothbrush and toothpaste into the kitchen. Not only does this create a new environment, but it also serves as a physical reminder to brush my teeth every night. Plus, it’s a great way to break the forgetful habit of skipping brushing altogether.
Tip #8: Whether or not you actually do it, record your progress.
One of the keys to building a successful habit is tracking your progress consistently. By marking your calendar with an “X” every day you complete your habit, you create a visual representation of your efforts. But don’t just track the days you succeed. Mark the days you miss too. This may seem counterintuitive, but tracking your missed days helps you to identify patterns and understand what triggers your bad habits.
Pro Tip:
When you do miss a day, don’t beat yourself up about it. Slip-ups are a natural part of the habit-building process. Instead, focus on getting back on track as soon as possible. Just make sure you don’t miss twice in a row. The longer you go without doing your habit, the harder it becomes to get back into it. So, stay consistent and remember that progress, not perfection, is what leads to success.
Tip #9: Don’t ask, “How long does it take to form a new habit?” Ask this instead…
The length of time you’ve been doing a habit isn’t the most critical factor in making it stick. Rather, it’s the number of repetitions you’ve completed that determines how automatic the habit becomes. So, instead of asking yourself how many days you need to do a habit to make it stick, ask how many repetitions are required.
In order to create a successful habit-forming system, as discussed in Tip #2, the ultimate aim is to make doing the right thing automatic through repetition. You must practice your habit frequently enough for it to become ingrained in your mind. Only then will the habit become second nature, and you won’t even have to think about doing it.
Conclusion
Forming a new habit is a journey that requires patience, dedication, and the right mindset. By following these tips and tricks, such as finding an accountability partner, signing a habit contract, tracking your progress with a simple wall calendar, and creating a new environment, you can set yourself up for success in building a new habit. Remember, forming a new habit is not about being perfect, but rather about consistent progress and improvement. By keeping these strategies in mind and staying committed to your habit-building journey, you can achieve your goals and improve your life one habit at a time.
What habits have you successfully developed in the past, and what strategies did you use to make them stick? Share your insights and experiences in the comments below!
