Congratulations! You’ve established a solid morning and evening routine, you’re staying active, eating healthily and feeling fitter than ever. But how do you make these achievements last? Building routines is one thing - maintaining them long-term is another.
When does a routine become a habit?
Forget the 21-day rule - it’s a myth. Studies show it takes an average of 66 days to firmly establish a new habit. Why so long? Because it requires time to break old patterns and create new neural connections in the brain. Patience and consistency are key, so stick with it - even when it feels challenging.
How can you strengthen your routines?
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Small steps matter: Focus on small, manageable tasks. Drinking a glass of BIOGENA ONE in the morning or getting 10 minutes of movement right after waking up are simple changes that can make a big difference.
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Make it visible: Place reminders like your gym bag or a healthy snack in prominent places. Visibility motivates you and keeps your routine top of mind.
- Stay flexible: If you slip up, remember the rule: "Never miss twice." Missing one day isn’t a setback - true success lies in getting back on track immediately.
How to stay motivated
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Celebrate small wins: Set milestones and reward yourself when you reach them. Decide in advance how you’ll reward yourself—this boosts your motivation to keep pushing toward your goals.
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Visualize your progress: Keep track of the positive changes your routines bring, such as more energy or reduced stress. Positive feedback reinforces motivation. Use a routine journal or apps designed to track progress.
- Connect your goals with emotions: Ask yourself, "Why am I doing this?" A strong “why” will help you stay committed, even in tough moments. Create a vision board for yourself and place it somewhere you’ll see it several times a day. This can keep your goals in focus and keep you motivated.
Sticking with it pays off
Remember: perfection isn’t the goal - consistency is. Small steps add up to big changes. Keep your routines visible, stay flexible, and be patient with yourself. With the right strategies, you’ll find that your healthy habits gradually become an integral part of your daily life.
