Structures, systems, schedules: the 3 keys to building lasting habits

This article has been republished from MAS's Āki Wellbeing Hub (originally written by the Synergy Health Team)

Making behaviour changes requires a thoughtful and intentional approach. By considering the three key areas of structures, systems, and schedules, you can create an environment that supports your desired behaviours and helps you achieve your goals.

Are you looking to make positive changes in your life? 

Whether it's improving your diet, getting more exercise, or breaking a bad habit, behaviour change can be a challenging process. But with the right approach, you can set yourself up for success. 

Here are three key areas to consider when making behaviour changes: 

1. Structures. Your environment can have a big impact on your behaviour. If you're looking to change a particular behaviour, consider how your environment might be helping or hindering your efforts. For example, if you want to start exercising more, joining a gym with a motivating environment can help keep you on track. Similarly, if you want to reduce your car usage, moving to a city with better public transport infrastructure might be a good idea. Even small changes, such as keeping healthy snacks on hand or creating a designated exercise space in your home, can make a big difference.
2. Systems. Creating systems to support your behaviour change can also be helpful. A system is simply a set of behaviours or routines that make it easier to do the thing you want to do. For example, if you want to eat a healthier diet, you might create a system for preparing healthy meals by meal prepping on Sundays or planning your meals for the week. Similarly, if you want to make exercise a habit, creating a system for when and how you exercise (such as scheduling regular workout times or finding a workout buddy) can help keep you accountable.
3. Schedules. Scheduling your desired behaviours can also be helpful. By making a specific appointment with yourself for your desired behaviour, you are more likely to stick to it. For example, if you want to start meditating, you might schedule 10 minutes of meditation each morning before starting your day. Similarly, if you want to make time for exercise, scheduling a regular time each week for a workout can help you stay on track.

Are you over-scheduled and under-structured?

It's important to note, however, that over-scheduling and under-structuring can also be a problem. When people try to do too many things all at once, they often find themselves overscheduled - they simply can't fit anything else in until they give something up.

At the same time, without enough structure in your environment, it can be difficult to sustain new habits. By finding the right balance between structure and scheduling, you can set yourself up for success in making the changes you desire.

Five tips for developing better structures for behaviour change:

• Identify environmental factors: Take a good look at your environment and identify factors that may be influencing your behaviour. For example, if you want to exercise more but you live in an area with limited sidewalks, it may be difficult to go for walks. Identify factors that may be influencing your behaviour and try to change them.
• Use social support: Social support can be a powerful factor in behaviour change. Try to surround yourself with people who will support and encourage your new behaviours. This can include friends, family, or even online support groups.
• Create a dedicated space: Create a dedicated space for your new behaviour. For example, if you want to meditate every day, set up a quiet space in your home where you can meditate without distractions.
• Make your environment work for you: Make your environment work for you by setting up cues that will remind you of your new behaviour. For example, if you want to drink more water, leave a water bottle on your desk so that you will be reminded to drink it.
• Remove obstacles: Identify any obstacles that may be preventing you from engaging in your new behaviour and try to remove them. For example, if you want to cook healthier meals but find that you don't have the time, try to meal prep on the weekends so that you have healthy meals ready to go during the week.

Five tips for developing better systems for behaviour change:

• Create a routine: Establish a routine that incorporates your desired behaviour. For example, if you want to start meditating every day, schedule a specific time for it and try to stick to it as much as possible.
• Use reminders: Use reminders to prompt yourself to engage in your desired behaviour. This can include setting alarms or reminders on your phone, leaving sticky notes around your home or workspace, or using habit-tracking apps.
• Build in rewards: Build in rewards for engaging in your desired behaviour. This can help reinforce the behaviour and make it more enjoyable. Rewards can be simple, such as allowing yourself to watch an episode of your favourite show after completing your workout.
• Keep it simple: Make your new behaviour as simple and straightforward as possible. If you want to start reading more, start with a manageable goal of just 10 pages per day rather than trying to read an entire book in one sitting.
• Practice self-compassion: Be kind to yourself and practice self-compassion when trying to establish new behaviours. Recognize that change can be difficult and that setbacks are a normal part of the process. Don't beat yourself up if you slip up, instead, focus on getting back on track and moving forward.

Five tips for building better schedule for behaviour change:

• Be realistic: When creating a schedule, make sure to be realistic about the time and energy you have available to devote to your new behaviour. Don't try to take on too much at once, as this can be overwhelming and lead to burnout.
• Prioritise your behaviour: Make your new behaviour a priority by scheduling it at a time when you are most likely to stick to it. For example, if you want to start exercising more, schedule your workout for a time of day when you have the most energy and motivation.
• Block out time: Block out specific times on your calendar for your new behaviour to make sure that you have dedicated time set aside to work on it. This can help you stay accountable and make it more likely that you'll stick to your schedule.
• Use a planner: Use a planner or calendar to keep track of your schedule and to help you stay organized. Write down your goals, schedule your desired behaviour, and include any necessary prep work, such as meal planning or packing your gym bag.
• Be flexible: Be flexible and willing to adjust your schedule as needed. Life happens, and sometimes unexpected events can derail even the best-laid plans. If you miss a scheduled session or have to rearrange your schedule, don't beat yourself up. Instead, adjust your schedule as needed and move forward with your behaviour change plan.