Building new habits can be a game-changer for personal growth, productivity, and overall well-being. Whether you're trying to exercise regularly, eat healthier, or adopt a daily mindfulness practice, the challenge often lies in sticking to these habits long enough for them to become second nature. The good news? With the right strategies, you can set yourself up for success and make your new habits stick for the long haul.
In this blog post, we’ll explore the top strategies for sticking to new habits, backed by science and practical tips. Let’s dive in!
One of the biggest mistakes people make when forming new habits is trying to do too much, too soon. While it’s tempting to aim high, starting small is the key to long-term success. For example, if your goal is to start running, begin with a 5-minute jog instead of committing to a 5K right away. Small, manageable steps are easier to stick to and help build momentum over time.
Use the "two-minute rule" — make your habit so simple that it only takes two minutes to complete. This lowers the barrier to getting started and helps you stay consistent.
One of the most effective ways to build a new habit is to tie it to something you already do daily. This technique, known as "habit stacking," leverages your existing routines as triggers for your new behavior. For example:
By linking your new habit to an established routine, you create a natural reminder to take action.
Clarity is crucial when forming new habits. Instead of vague goals like "exercise more," set specific, measurable objectives such as "do 20 minutes of yoga three times a week." Once you’ve set your goals, track your progress to stay motivated. Use a habit tracker app, a journal, or even a simple calendar to mark off each day you complete your habit.
Tracking your progress provides a visual reminder of your commitment and gives you a sense of accomplishment as you see your streak grow.
It’s easy to get discouraged if you miss a day or two, but remember: consistency matters more than perfection. Life happens, and it’s okay to slip up occasionally. The key is to get back on track as soon as possible. Missing one day won’t derail your progress, but letting it snowball into a week or more can.
Adopt the "never miss twice" rule. If you miss one day, make it a priority to show up the next day.
Positive reinforcement is a powerful motivator. Celebrate your wins, no matter how small, to keep yourself motivated. Rewards don’t have to be extravagant — they can be as simple as enjoying a favorite snack, watching an episode of your favorite show, or treating yourself to a relaxing bath.
Pair your habit with something you enjoy. For example, listen to your favorite podcast while working out or sip a cup of tea while journaling.
Accountability can significantly increase your chances of sticking to a new habit. Share your goals with a friend, join a community, or find an accountability partner who can check in with you regularly. Knowing that someone else is rooting for you (and keeping tabs on your progress) can provide the extra push you need to stay consistent.
Your environment plays a huge role in shaping your habits. Make it as easy as possible to follow through by removing obstacles and setting up visual cues. For example:
By designing your environment to support your goals, you reduce friction and make it easier to stick to your habits.
Habits take time to form. Research suggests it can take anywhere from 18 to 254 days to solidify a new habit, depending on the complexity of the behavior. The key is to stay patient and focus on the process rather than the outcome. Remember, every small step you take is progress.
Sticking to new habits doesn’t have to be overwhelming. By starting small, staying consistent, and using strategies like habit stacking, tracking progress, and creating accountability, you can set yourself up for long-term success. Remember, the journey to building better habits is a marathon, not a sprint. Celebrate your progress, stay flexible, and keep moving forward.
What new habit are you working on? Share your goals in the comments below — we’d love to cheer you on!
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