HOW TO MAKE HABITS STICK
SETTLE IN TO A NEW ROUTINE
We’ve all been there: motivated to start something new, convinced that this time it’ll be different. But then life happens, your motivation fades and suddenly that “daily” workout turns into “Eh, maybe tomorrow.” Here’s the thing: Habit-building isn’t about motivation. It’s about structure, repetition, and making the process so simple and enjoyable that showing up becomes second nature.
Let’s break down how to build habits that actually last – without relying on willpower or perfection.
THE SCIENCE OF HABIT FORMATION
Habits are automatic behaviors formed through repetition and reinforcement. Studies suggest it takes an average of 66 days to cement a habit, but that number isn’t set in stone – it depends on the complexity of the habit, your consistency and how well you integrate the habit into your life.
If a habit feels like a chore, it won’t last. The trick is to make it effortless and enjoyable.
DEVELOP LASTING HABITS
Start small: Seriously, tiny steps win.
- Forget the big, ambitious goals for now – start ridiculously small.
- Want to exercise? Do ONE squat. Want to read more? Read ONE page.
- Small wins build momentum, making it easier to scale up.
Set a trigger: Habits need a cue.
- Link your new habit to something you already do, like brushing your teeth, making coffee or putting on your shoes.
- Set an alarm to prompt you to exercise, or put a workout time into your calendar.
Make it enjoyable: If it feels miserable, you won’t do it.
- The fastest way to quit a habit? Make it feel like a punishment.
- Find ways to make habits fun – listen to music while working out, choose nutritious foods you actually like or turn the habit into a game.
- Habits should feel good in the moment, not just “worth it later.”
Stay consistent: Repetition beats perfection.
- Doing something daily – even just a little bit or imperfectly – is more effective than doing it perfectly once a week.
- Skip perfection and focus on simply showing up – even if it’s just for two minutes.
Track progress: Seeing wins feels good.
- Habit trackers reinforce success – seeing progress keeps you motivated.
- Use apps, journals or simple checklists to keep track of the habits you have successfully established.
- The more you visualize growth, the easier it is to keep going.
Build on it: Level up once it’s automatic.
- Once the habit feels natural, increase its intensity or add another.
- Example: If you’ve succeeded in drinking water daily, start focusing on meal quality next.
Plan for setbacks: You’ll miss a day, and that’s fine.
- Missing one day doesn’t have to ruin your progress – the key is getting back on track quickly.
- The biggest mistake? Letting one missed day wipe away all your progress – just restart without guilt and keep moving.
PUT IT INTO PRACTICE: GOAL - DRINK MORE WATER
- Start small – Drink one glass of water first thing in the morning.
- Link it to a routine – Drink that glass of water right after waking up or brushing your teeth.
- Make it enjoyable – Use a bottle you love or add flavoring.
- Stay consistent – Do it daily until it feels automatic.
- Track progress – Mark off every day you’ve achieved your goal on your calendar.
- Build on it – Add more water with meals or before bed.
- Handle setbacks – Forget one morning? Just restart the next day – no need to stress.
HABITS SHAPE YOUR FUTURE
Small habits, repeated daily, set the foundation for massive results. Whether you're aiming to boost your energy, improve your mindset or build up strength, the secret isn’t doing more – it’s showing up more consistently.
So, pick something simple. Tie it to your life. Make it fun. And most importantly – start today, not someday.
