You want to introduce a new habit into your life but keep hitting a brick wall because life keeps throwing curveballs at you. Establishing a fresh routine would be easier if life were simple, smooth, linear…predictable.

Unfortunately, it’s not like that. There will be obstacles that interfere with your progress. That’s where the idea of habit flexibility enters the fray.

What is habit flexibility?

Habit flexibility is the ability to adapt and change your behaviors and routines in response to changing circumstances and unforeseen events. The underlying principle is that you are open to altering your plans in light of sudden situations cropping up that interfere with reaching your goals. Building adaptability around your habits offers several benefits.

Reduces stress

You are trying to integrate a new habit into your daily routine only to find that progress is being constantly interrupted by unexpected schedule changes. You feel frustration mounting which leads to an increase in your stress levels.

Through being more flexible with your routine you can navigate through those times when you need to make adjustments. That mitigates your anxiety and stress levels because you still maintain control over cultivating a new habit.

As an example, I love to meditate for at least 30 minutes a day. Sometimes I get busy in the mornings and other times I have things that  I need to take care of in the evening or at night time. Therefore, I fit my meditation session around this changing schedule.

Enhances productivity

By being flexible with habits, you can find alternative ways to accomplish tasks when faced with obstacles. For instance, if a morning workout is disrupted, opt for a quick session during lunch instead. This ability to pivot helps maintain productivity and progress toward goals, rather than succumbing to frustration.

Improves openness to new ideas

When you don’t feel like you have to stick to a strict routine, you find that you become more comfortable with exploring different ways to get the same result. This type of openness and curiosity can lead to you discovering new interests and better well-being.

Higher chance of success

By being responsive to obstacles you increase your chance of sustaining behavioral change in the long term. People who can adjust their habits are more likely to stick with their goals while navigating the ups and downs of life without losing sight of their end objective.

How to develop habit flexibility

There are a few things that you need to do to achieve your habit flexibility objectives. By following these principles you increase your chances of success.

Identify current habits

Sit down with a piece of paper and pen and jot down the habits, both good and bad, you currently engage in such as:

  • Mornings: brushing your teeth, having breakfast, checking social media, getting ready for work.
  • Work habits: going to meetings, having lunch, checking emails, working on projects.
  • Exercise routines: gym workouts, yoga, walking, or maybe you don’t exercise enough.
  • Evening rituals: cooking dinner, watching TV, having a shower/bath, reading, surfing the web, preparing for bed.
Recognize triggers

Next to each habit you have listed, make a note of the triggers that prompt the behavior. Common triggers include:

  • Time-based: Do you engage in the habit in the morning, afternoon, or evening? Maybe it’s something you do during your work breaks.
  • Environmental factors: Is the behavior triggered at home, if so is the catalyst a particular room? Also consider if the habit is caused by your work environment, when you are at the gym, or even the shopping mall.
  • Your emotions: Habits are created because they offer a reward. This can be an emotion or feeling (such as a sugar high when eating comfort food to help overcome a depressive episode). Pay attention to your emotions when you’re engaging in your habit. Do you feel excited, anxious, bored, or stressed? Write this information next to the specific habit.
  • Preceding actions: These are activities that occur before the habit. For example, you just finished a meal, or you saw someone you don’t like, perhaps you completed a task, or maybe you had a thought about a situation that triggered an emotion and its habitual response.
Choose adaptable habits

From your list identify habits that can be adjusted based on circumstances. Here are some suggestions to help you:

  • Exercise: If you go to the gym, instead of sticking to a strict routine, opt for a flexible approach like a 10-minute home workout or a walk in the park.
  • Reading: This is one of my favorite habits. I typically read during the day, but sometimes my schedule doesn’t allow it, so I read in the evenings.
  • Meal preparation: Don’t feel you need to stick with rigid meal plans. Choose recipes that can be modified based on what you have available in your kitchen and refrigerator.
Use habit tracking

Monitor your progress using a habit tracker. This can be done through:

  • Apps: Use apps like Habitica, HabitBull, or Streaks to log your habits and see the progress you are making.
  • Journals: This is a good choice if you like to write and keep more detailed information such as your victories and what areas need to be improved. You can even use this as a narrative about your journey, something I have discussed in a previous article.
  • Spreadsheets: Create a simple spreadsheet to track your habits, allowing for easy adjustments based on your observations.
Adapt as needed

If you find that it’s difficult for you to be flexible with your habits, use the data you have recorded to identify potential weaknesses and obstacles. Look at how you can adjust your routine so that you get back on track.

Perhaps the habit isn’t as adaptable as you first thought. If that’s the case, consider selecting a different habit to work on instead.

Common obstacles to habit flexibility

As I mentioned in the previous section, you may find that you hit a roadblock in your attempt to be flexible with your habits. There are a few setbacks that could potentially arise to frustrate your efforts.

Let’s look at some common obstacles and how you can overcome them.

Resistance to change

We can become comfortable with life and its daily routines. This can make it hard to instill the required changes needed to reach your goal.

After all, it takes dedicated effort which calls on your energy reserves and willpower. If you find it hard to start a new habit, here are some tips to help you:

  • Start with small, manageable changes that reduce the feelings of threat and discomfort.
  • Remind yourself of the benefits and end game that motivated you to want to introduce or stop a habit.
  • Practice mindfulness to become more aware of your resistance and learn to accept change.
Lack of immediate rewards

Habit flexibility often doesn’t provide instant gratification, making it challenging to stay motivated. To overcome this issue:

  • Implement a system of immediate rewards for practicing flexibility.
  • Stay focused on the long-term objectives while also celebrating the small wins along the way.
Fear of failure

This can keep you locked in at the starting post, too scared to make the initial step forward. You can push back against this fear by:

  • Reframing the failures as learning opportunities.
  • Don’t strive for perfection. Be realistic about your expectations.
  • Practice self-compassion when things don’t go the way you intended.
Lack of self-awareness

Without self-awareness, it’s difficult to recognize when habits need to be adjusted or how to modify them effectively. Here is how you can develop greater awareness:

  • Practice regular self-reflection through journaling or meditation.
  • Get feedback from trusted friends and family.
  • Use habit tracking to gain insight into behavioral patterns.
Environmental constraints

Sometimes, external factors like work schedules or family obligations can make it challenging to maintain flexible habits. The following are ways you can minimize the impact of these:

  • Talk to others about your goals and get their support.
  • Look for creative ways to adapt your habits within your environmental confines.
  • Focus on habits that are less dependent on external influences.

Be flexible and transform

When forming a new habit or ending a current one, you may feel that you have to stick to a fixed schedule. That type of mindset will lead you to feel frustrated, stressed, and demotivated when scheduling clashes occur around your new routine.

Through habit flexibility, you have the freedom to accommodate unforeseen situations that will inevitably arise in your daily life. This adaptability allows you to pursue your goal by adjusting your routine…and there will be less stress and anxiety because you have given yourself wiggle room with your schedule.

Transform yourself through habit flexibility.

 

– Brian Simms