Building habits that stick is one of the most powerful ways to transform your life, whether you're aiming to improve your health, boost productivity, or achieve personal growth. But let’s face it—sticking to new habits can feel like an uphill battle. How many times have you started a new routine, only to abandon it a few weeks later? The good news is, creating lasting habits isn’t about willpower alone. It’s about strategy.
In this blog post, we’ll explore proven, science-backed techniques to help you build habits that last. Whether you’re trying to exercise regularly, eat healthier, or develop a daily mindfulness practice, these tips will set you up for success.
One of the biggest mistakes people make when building habits is starting too big. If your goal is to exercise daily, don’t commit to an hour-long workout right away. Instead, start with something so small it feels almost effortless—like doing one push-up or walking for five minutes.
Why does this work? Small habits are easier to stick to, and they build momentum. Over time, these tiny actions compound into significant results. As James Clear, author of Atomic Habits, says: “Habits are the compound interest of self-improvement.”
Action Step: Choose one habit you want to build and break it down into the smallest possible version. For example, if you want to start journaling, commit to writing just one sentence a day.
One of the easiest ways to make a habit stick is to tie it to something you already do regularly. This technique, known as habit stacking, leverages the power of existing routines to create new ones. For example, if you want to start flossing, you could stack it onto brushing your teeth. If you want to meditate, do it right after you pour your morning coffee.
Why it works: Your brain already recognizes the existing habit as part of your routine, so adding a new behavior to it feels natural and seamless.
Action Step: Identify a habit you already do daily and stack your new habit onto it. Use the formula: After [current habit], I will [new habit]. For example, “After I brush my teeth, I will floss.”
When it comes to building habits, consistency is far more important than intensity. It’s better to show up every day for five minutes than to go all-in for an hour and burn out after a week. The key is to build the identity of someone who does the habit regularly, even if it’s in small doses.
Pro Tip: Don’t let a missed day derail your progress. Life happens, and missing one day won’t ruin your habit. What matters is getting back on track as quickly as possible.
Action Step: Set a “minimum viable habit” that you can stick to no matter what. For example, if you’re building a reading habit, commit to reading one page a day—even on your busiest days.
The harder a habit is to do, the less likely you are to stick with it. That’s why it’s crucial to remove as much friction as possible. If you want to eat healthier, prep your meals in advance or keep healthy snacks within reach. If you want to work out, lay out your gym clothes the night before or choose a workout you can do at home.
Pro Tip: Use the “two-minute rule.” This rule states that any habit can be started in under two minutes. For example, instead of saying, “I’ll write a book,” say, “I’ll write for two minutes.” Once you start, you’re more likely to keep going.
Action Step: Identify any obstacles that make your habit harder to do and find ways to eliminate them. Make your desired habit as easy and accessible as possible.
Our brains are wired to seek rewards, so giving yourself a small reward after completing a habit can help reinforce it. The reward doesn’t have to be extravagant—it could be as simple as enjoying a cup of tea after a workout or checking off a box on your habit tracker.
Why it works: Rewards create positive associations with the habit, making you more likely to repeat it. Over time, the habit itself becomes its own reward.
Action Step: Decide on a small, immediate reward you’ll give yourself after completing your habit. For example, after meditating, you could listen to your favorite song.
Tracking your habits is a powerful way to stay motivated and accountable. When you see your progress visually—whether it’s a streak on a calendar or a habit tracker app—it creates a sense of accomplishment and encourages you to keep going.
Pro Tip: Don’t aim for perfection. Instead, focus on building a streak of consistent effort. If you miss a day, don’t let it discourage you—just pick up where you left off.
Action Step: Use a habit tracker, journal, or app to monitor your progress. Celebrate small wins along the way to stay motivated.
Your environment and the people around you play a huge role in shaping your habits. If you’re surrounded by people who encourage and support your goals, you’re more likely to succeed. On the flip side, if your environment is full of distractions or temptations, it can be harder to stay on track.
Action Step: Share your goals with a friend or join a community of like-minded individuals. Surround yourself with people who inspire you to stick to your habits.
Building habits that stick takes time, patience, and persistence. It’s not about being perfect—it’s about showing up consistently and making small, incremental changes. Remember, every habit you build is an investment in your future self.
Start small, stay consistent, and celebrate your progress along the way. With the right strategies, you can create habits that not only stick but also transform your life.
What habit are you working on right now? Share your goals in the comments below—we’d love to hear from you!