Building new habits (and sticking to them) can often feel like an uphill battle. One day you might feel motivated and ready to take on the world, and the next day you’re wondering why you wanted to create the habit in the first place.
Luckily, sticking to new habits is entirely possible with the right strategies.
No matter whether you’re looking to adopt a healthier lifestyle, improve productivity, or pick up a new skill, the secret to consistency lies in these seven tried-and-true tips.
1. Start Small
While it’s great to have big, audacious goals, it’s not always sustainable to reach for the stars right away. Starting small is key.
Taking on too much at once can be overwhelming and lead to burnout. Starting with small, manageable steps breaks your larger goal into bite-sized pieces, which makes the habit easier to sustain and creates a sense of accomplishment and motivation along the way.
For example, if your goal is to exercise more regularly, begin with 10-minute home workouts each day. As you build the habit of moving your body regularly, increase the exercise time or workout intensity. These small steps can make the habit easier to adopt and set the stage for long-term success.
2. Try “Habit Stacking”
Building a habit is easier when you can integrate it into something you already do. This technique, known as “habit stacking,” helps create strong mental associations with your existing habits. For example, if you want to drink more water, make it a point to have a full glass after brushing your teeth each morning or each time you eat a meal. Or, if you’re trying to be better at taking your vitamins every day, start taking them at dinner or when you brush your teeth before bed.
3. Set Clear, Achievable Goals
Vague goals make it harder to track your progress. Instead of saying, “I want to eat healthier,” define specific actions like “I will eat a fruit or vegetable with every meal.”
Clarifying your overall goals can help guide your specific habits and make it easier to measure success.
4. Track Your Progress
Keeping a record of your habit-building journey can be a great motivator. Use a habit tracker app, calendar, or notebook to mark each day you follow through. Set up reminders or place visual cues where you’ll see them each day. A sticky note on your mirror or an alert on your phone can keep your habit top of mind.
5. Reward Yourself and Celebrate Progress
A little positive reinforcement can go a long way when it comes to forming new habits. Listen to your favorite music or podcast while practicing your new habit to create positive associations. Celebrate your small wins by treating yourself to something you enjoy. Each milestone deserves recognition!
6. Find Accountability
Tell a friend, family member, or partner about your new habit or join a supportive group. Having someone to check in with or encourage you can keep you motivated, especially on tough days.
7. Be Patient with Yourself
Creating new habits takes time—don’t get discouraged if you miss a day or fall out of your new routine! Instead of giving up, take a second to reorient yourself towards your goal and start again. Celebrate showing up, even on days when progress feels slow.
New habits aren’t built overnight, and forming habits that last is more about persistence than it is about perfection. By starting small, tracking your progress, and focusing on gradual improvements, you can set yourself up for long-term success.
Every small step you take today can lead to significant changes tomorrow. Why not start now?