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 doesn’t have to be a struggle. With the right strategies, you can set yourself up for long-term success.
In this blog post, we’ll explore actionable, science-backed tips to help you build habits that last. Whether you’re trying to exercise regularly, eat healthier, or develop a daily mindfulness practice, these steps will guide you toward making your new habits a permanent part of your life.
One of the biggest mistakes people make when building habits is trying to do too much, too soon. For example, deciding to work out for an hour every day when you’ve been sedentary for months is a recipe for burnout. Instead, start small.
Behavioral scientist BJ Fogg, author of Tiny Habits, emphasizes the importance of starting with habits so small they feel almost effortless. Want to start flossing? Begin with just one tooth. Want to start journaling? Write one sentence a day. These micro-habits may seem insignificant, but they build momentum and make it easier to scale up over time.
Action Tip: Break your habit into the smallest possible step. If it feels too easy, you’re on the right track.
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 his book Atomic Habits. The idea is simple: pair your new habit with an existing one.
For example:
By anchoring your habit to a routine that’s already ingrained, you create a natural trigger that reminds you to take action.
Action Tip: Identify a habit you already do daily and stack your new habit onto it.
When it comes to building habits, consistency is far more important than intensity. It’s better to do a small habit every day than to go all-in for a week and then quit. Missing a day here and there won’t derail your progress, but giving up entirely will.
Adopt the “never miss twice” rule: If you miss a day, make sure you get back on track the next day. This mindset helps you avoid the all-or-nothing trap and keeps you moving forward.
Action Tip: Track your progress using a habit tracker or calendar. Seeing your streak grow can be a powerful motivator.
The harder a habit is to do, the less likely you are to stick with it. To build habits that last, remove as much friction as possible. For example:
On the flip side, make bad habits harder to do. If you’re trying to cut back on social media, delete the apps from your phone or set time limits.
Action Tip: Ask yourself, “How can I make this habit easier to do?” Then take steps to reduce friction.
Humans are wired to seek rewards, so use this to your advantage when building habits. Celebrate small wins and give yourself something to look forward to. For example:
Over time, the habit itself will become its own reward as you start to see the benefits.
Action Tip: Identify a small, meaningful reward you can give yourself after completing your habit.
Your environment and social circle play a huge role in shaping your habits. Surround yourself with people who support your goals and inspire you to stay on track. Join a community, find an accountability partner, or share your progress with friends and family.
Additionally, design your physical environment to support your habits. For example, if you want to drink more water, keep a water bottle within arm’s reach at all times.
Action Tip: Share your habit goals with someone you trust and ask them to hold you accountable.
Building habits that stick takes time. Research shows 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.
Remember, every small step you take is a step closer to making your habit a permanent part of your life. Celebrate your progress, no matter how small, and keep going.
Action Tip: Remind yourself that building habits is a journey, not a race. Focus on the long-term benefits.
Building habits that stick doesn’t have to be overwhelming. By starting small, staying consistent, and creating an environment that supports your goals, you can set yourself up for success. Remember, the key is to focus on progress, not perfection. Over time, these small changes will compound into big results.
What habit are you trying to build? Share your goals in the comments below, and let’s support each other on this journey to lasting change!