The start of a new year is an excellent time to make good on your intention to train your brain to engage in new habits. Thanks to the tradition of New Year's resolutions, you'll likely be in good company around other people trying to create new routines — maybe even friends of yours.
Usually, the beginning of a new year is when people vow they'll improve themselves with the help of positive habits. Since that mindset is typical, you should have lots of support if you tell people about your intention to develop new habits.
Some people feel stumped about habits. They know they want to develop some new ones, but they're overly hesitant due to fear or a feeling of being overwhelmed.
That often means they don't know which ones to pick and how to make those habits part of daily routines. No worries — here are four habits to consider for 2019 and how to stick with them.
1. Cook your meals more often
Researchers looked at the cost of 86 popular dinners and concluded cooking meals from scratch is five times cheaper than ordering traditional delivery when analyzing the expense per serving.
So if saving more money in 2019 is a goal, becoming more confident in the kitchen could bring you closer to that aim.
Cooking for yourself is also smart if you're allergic to some ingredients or have other dietary restrictions. That's because it's often difficult to verify the specific components that go into a delivered meal.
How to stick with it:
Become better at meal planning by learning how to do it. Get started by figuring out what meals you want to cook and which ingredients you need, then shop for them all at once.
Once you see all the ingredients ready to use, you'll feel more compelled to ensure they don't go to waste. Also, consider inviting friends over to cook with you, or if you live with housemates, getting them involved with your new habit.
2. Work out regularly
Having a fitness routine is fantastic for keeping your body in shape, and it has mental health benefits as well. Plus, as you notice the positive changes in your body, it'll naturally become evident why it's so important to keep going, even when doing that seems hard.
How to stick with it:
Check to see if your college, workplace or community has fitness facilities you can use for a discounted rate. In any case, prioritize rearranging your budget to accommodate the cost of a gym membership if you feel you need one. Keep in mind, though, that you can do an effective workout at home without equipment.
Then, make yourself maximally motivated by personalizing your fitness plan to cater to your body's limitations and your likes and dislikes.
Setting goals is also a powerful way to help yourself stay focused instead of giving up. Consider signing up for a group fitness class or working out with friends, too.
3. Participate in meetings more
In higher education and professional life, meetings are usually on the agenda. You might meet with classmates to plan elements of an upcoming presentation or confer with colleagues to discuss how to keep a project on schedule.
If you often sit tongue-tied in your chair despite having things to contribute, set a goal of always speaking up when doing so is relevant.
How to stick with it:
Don't second-guess yourself too much about whether what you want to say is useful. If you're already wondering that, it's probably worth speaking your mind.
When possible and applicable, get a copy of the meeting agenda. Then, choose at least two areas where you could contribute. Even outside those topics, stay engaged during the meeting and look for other ways to chime in frequently.
Also, tell yourself as often as it takes that the worst that could happen is that people may say "no," or otherwise think your idea is not as worthy as you do.
If that happens, remember that outcome is not a rejection of you as a person, but that your input may not be appropriate on this occasion. When you reshape your perspectives that way, it should be easier than you expect to gain confidence to speak in meetings.
4. Become a frequent meditator
Thousands of scientific studies suggest a wide array of advantages associated with meditation, ranging from improvements to your brain to enhancements for your relationships. Regardless of whether you already meditate from time to time or have never tried it, think of 2019 as the time to become more serious about the practice than ever.
You probably won't see notable changes in yourself right away, but one of the best things about meditation is that it's an easy habit to get into, and you don't need to do it rigidly.
For example, some people meditate while they're in nature, while others listen to guided meditations through streaming services or apps.
How to stick with it:
Start small and determine the most realistic ways to insert meditation into your schedule in a way that feels pleasant and right. As you begin to enjoy doing it, it's more likely to become something you anticipate each day.
Also, take as long as necessary to try several kinds of meditation and techniques. There's no harm in trying several methods or mixing several techniques to discover the best process for you.
It could also be helpful to set a timer or alarm on your phone to remind you to meditate. By taking that approach, meditation could feel as natural to you as brushing your teeth.
Get ready for your fresh start!
New habits could move you closer to your idea of your best self. This list gives examples of how simple it can be to set new habits. And, you can adapt the tips to any new routine you choose.
