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 be challenging. How many times have you started a new routine, only to abandon it a few weeks later? The good news is that 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 just five minutes. This concept, popularized by BJ Fogg in his book Tiny Habits, emphasizes that small, manageable actions are easier to sustain and build upon.
Why it works:
Small habits require less motivation and effort, making them easier to integrate into your daily routine. Over time, these small actions compound into significant results.
Example:
Instead of saying, “I’ll meditate for 20 minutes every day,” start with just one minute. Once that becomes second nature, gradually increase the time.
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, was popularized by James Clear in Atomic Habits. By linking a new habit to an existing one, you create a natural trigger that reminds you to take action.
How to do it:
Identify a habit you already perform daily, such as brushing your teeth, making coffee, or checking your email. Then, pair your new habit with that routine.
Example:
When it comes to building habits, consistency is 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. Missing a day here and there won’t ruin your progress, but giving up entirely will.
Pro tip:
Adopt the “never miss twice” rule. If you skip a day, make it a priority to get back on track the next day. This prevents small slip-ups from turning into long-term setbacks.
Example:
If you miss a workout, don’t beat yourself up. Instead, commit to doing a quick 10-minute session the next day to rebuild momentum.
The harder a habit is to perform, the less likely you are to stick with it. To build habits that last, remove as many barriers as possible and make the desired behavior as easy as possible.
How to simplify your habits:
Example:
If you want to read more, keep a book on your nightstand or download an audiobook to listen to during your commute.
Positive reinforcement is a powerful motivator. When you celebrate your progress, no matter how small, you create a sense of accomplishment that encourages you to keep going. This doesn’t mean you need to throw a party every time you complete a habit, but acknowledging your efforts can go a long way.
Ways to celebrate:
Example:
If you complete a week of daily journaling, reward yourself with a new notebook or pen to keep the momentum going.
What gets measured gets managed. Tracking your habits not only helps you stay accountable but also allows you to see how far you’ve come. Use a habit tracker, journal, or app to record your daily progress.
Why it works:
Seeing a streak of completed days can be incredibly motivating. It creates a visual reminder of your commitment and encourages you to keep the streak alive.
Example:
Use a simple calendar to mark off each day you complete your habit. Apps like Habitica, Streaks, or HabitBull can also make tracking fun and engaging.
Building habits that stick takes time. Research suggests it can take anywhere from 18 to 254 days to form a new habit, depending on the complexity of the behavior. The key is to stay patient and focus on progress, not perfection.
Mindset shift:
Instead of thinking, “I have to do this,” reframe it as, “I get to do this.” Viewing your habits as opportunities rather than obligations can make them feel more enjoyable and sustainable.
Building habits that stick isn’t about overhauling your life overnight. It’s about making small, intentional changes that align with your goals and values. By starting small, staying consistent, and celebrating your progress, you can create habits that become second nature over time.
Remember, the journey to lasting change is a marathon, not a sprint. So, take it one step at a time, and before you know it, you’ll have built habits that truly stick.
What habit are you working on right now? Share your goals in the comments below—we’d love to cheer you on!