Build new habits and reach your goals this semester 

Tips for Building New Habits 

• Set specific and manageable goals If you want to make positive changes in your daily life, it can help to set one or two clear goals and make a simple, concrete plan that you can follow step by step. Decide what you are going to do, when, how and where you are going to do it. Add the activity to your calendar. 

Example of goal:  “Study for an extra hour each day so that I can keep my weekends free.”

Example of plan:  Start by staying at the library for an extra hour once a week, on Tuesdays from 2 to 3 pm.  Gradually add one more day at a time.  If my phone is too distracting, practise putting it away while I study. I can start with one hour a day.  Bring lunch or a snack to the library, starting with once a week.  Reward myself by doing something relaxing and enjoyable in the evenings and at weekends.

Example of goal:  “Spend more time with other people.”

Example of plan:  Take the initiative to talk to or do something with a friend, or someone I would like to get to know better, at least twice a month.  At the next lecture, ask a fellow student if they would like to have lunch or coffee, or study together.  On Thursday, ask a few friends if they would like to go to the cinema or a museum, or have a picnic in two weeks’ time.  Next month, suggest exercising together with a friend.  Invite one or a few people I know over for a potluck dinner or film night.  Say yes when someone else suggests doing something together.

• Focus on one thing at a time 

For many people, focusing on one or two behaviours at a time makes change more manageable and increases the chances of success. When motivation is high, it is common to want to make several changes at once. However, you are more likely to succeed if you set goals that feel achievable and will not become too difficult when your motivation is lower. 

Build the habit one small step at a time 

Break your goal down into smaller steps. Once you have managed one of your first steps, you can build on it by adding the next one. For example, you could study for longer on one additional day each week, or gradually increase your walking time from 10 to 20 minutes. 

• Be patient 

Different people need different amounts of time to establish new habits. Research suggests that it often takes several weeks or months for a new behaviour to become more automatic. One thing that can help is repeating the new behaviour regularly. 

Remember that change rarely follows a straight line. Ups and downs are normal, and a setback does not mean that you are back at square one. 

• Think about what could make it easier to get started 

It is common to feel some resistance when trying to break old habits or start doing something new. Think about what might make it easier for you to take that first step. Could someone with a similar goal help you get started or keep going? 

Sometimes you may need to lower your expectations and focus on just one very small step for a while. If you find yourself becoming self-critical about this, remind yourself that taking one small step in the right direction is better than not taking a step at all. 

• Act your way into motivation 

Resistance and other uncomfortable feelings can easily lead us to put off things we had planned to do. It is easy to think that motivation needs to come first, or that things will feel easier another day. But if you wait until it feels right before you act, you may end up waiting a long time to get started with the change you want to make. How you feel in the moment can then have more influence over what you do than what you want to achieve in the longer term. 

Instead, try doing what you planned even when you do not feel particularly motivated. You do not have to feel motivated to take the first step. Over time, your motivation may increase as you notice that you are making progress and that your actions are contributing to a change that matters to you. 

What Is Your Goal for This Semester? What would you like to achieve this semester, and what could your first step be? Use the tips above to make a plan.  

Good luck, and why not take your first small step today?