how to make a habit stick

How to Adopt New Habits

Recently, I created a post on Instagram for the first of the month. It was a reminder that if you started a new habit today in two weeks you would feel it, in four weeks you would see it, and in eight weeks, it would become a habit. Several friends and followers reached out and shared what they were going to start.  By stating it publicly, it serves as an accountability measure, which we know from the research on habit formation helps set us up for success. If you have been struggling with an area of your life – say moving more, reducing stress, gaining muscle – read on as I outline a simple, easy-to-follow blueprint for changing your habits, and you health, for the better.

What Problem Are You Trying to Solve

How do you go from day one of a new habit to automatic and habitual?  When you want to start a new habit, it often begins with a problem you are trying to solve. Getting clear on the problem will help you identify how and where to begin.

Where are your paint points?  What’s nagging at you the most? Here are some common areas where women often seek to adopt new habits that will benefit their health and wellness:

• Daily Steps

• Sleep

• Hydration

• Exercise

• Strength Training

• Mobility-Stretching-Foam Rolling

• Meals/Nutrition

• Meditation/Breath Work

Get Specific

Once you have identified a general area, like hydration, it’s time to make it specific. “I want to drink more water” is not specific enough. Change it to “I will drink 64 ounces of water daily.” Now you can begin to visualize it. It gets you into action such as purchasing water bottles, filling them up at night, and putting them in the refrigerator. Then, get even more specific like, “I will drink a glass of water first thing in the morning.” So, now you put a glass or bottle of water next to your coffee machine so that you get 12-16 ounces first thing in the morning. Leave another bottle on your desk at work. As soon as your new habit becomes obvious i.e. you can see it, you are set up for success.

Follow These Steps for Success

Once you have identified the problem and set a clear intention to develop a new habit, here are a few steps you can take to make it automatic and habitual:

1. Start small and be consistent: Begin with a small, achievable action that is related to your desired habit. For example, if you want to develop a habit of reading daily, start by committing to reading just one page or five minutes every day. Consistency is key in the initial stages as it helps build momentum and solidify the habit.

2. Set reminders: Use various reminders to trigger your habit, especially in the beginning. This could be setting an alarm on your phone or placing sticky notes in visible locations that prompt you to engage in the habit. The reminders serve as cues that help automate the behavior.

3. Habit Stack: Link your new habit to an existing routine or activity. This helps create a natural flow and makes it easier to integrate the new habit into your daily life. 

4. Track your progress: Keep a record of your habit-building journey. Whether its through a habit-tracking app, a journal, or a simple calendar, tracking your progress provides visual evidence of your commitment and motivates you to stay consistent. Seeing your streaks and improvements over time reinforces the habit loop in your brain.

5. Make it enjoyable: Find ways to make the habit enjoyable and rewarding. For example, if your habit is to cook more meals at home, experiment with new recipes, play music while cooking, or invest in new cooking tools to make it easier to prepare food. By associating pleasure with the habit, your brain will naturally seek to repeat the behavior.

6. Progress Not Perfection: Recognize that forming a new habit can come with challenges and setbacks. Expect moments of resistance, lack of motivation, or even forgetfulness. When faced with these roadblocks, it's important to troubleshoot and adapt. Identify potential obstacles and develop strategies in advance to overcome them. For instance, if your habit is to meditate daily, plan for situations where you have limited time by meditating for a shorter duration or modifying your practice.

By consistently practicing the new habit using these strategies, you can gradually progress from conscious effort to the automatic and habitual stage. It is important to remain patient and persistent as habit formation takes time and effort.

Download my free Habit Tracker Guide and get started changing your habits today!