How to build habits that stick

We all start with the best intentions-whether we exercise regularly, eat healthier or prioritize self-care. But let’s be real … stick to new habits can be hard -to -goS Life becomes busy, the motivation fades and before you know it, you return to old models.

So how do you create habits that Actually last? The key is not a willpower – this strategyS By setting up for success, you can build healthy procedures that feel effortless and become part of your lifestyle.

Here’s how to make your own The habits are glued For good!

1. Start small and be specific

One of the biggest mistakes people make is Too big, too fastS If your goal is to train every day, do not start with one -hour workout. Instead, engage at least 10 minutes a day« Something so easy that you can’t say no. » Once this is locked, build from there.

Example: Instead of saying, « I want to eat healthier, » say, « I’ll add vegetables every day to my lunch. » Making your goals specific facilitates tracking!

2. Observation of habit

One of the easiest ways to build a new habit is Pair it with something you already doS This is called « arrangement of habits » and helps your new habit to feel more natural.

Example:

• Do you want to start journalism? Do it Immediately after brushing your teeth in the morning.
• Do you want to drink more water? Have a glass Before your morning coffee.

The more sedentary it feels, the greater the likelihood of sticking to it!

3. Facilitate

If the habit feels complicated or predominant, you will not stick to it. Eliminate obstacles so that it becomes The easiest choiceS

Example:

• Do you want to train in the morning? Put your workout clothes Last night.
• Do you want to eat healthier? Eating So you always have good options on hand.

Set up for success by making the habit of as Easily as easy as possibleS

4. Follow your progress

There is something powerful Seeing your progress– It keeps you motivated! Track in my movement app or to #Goals Planner.

Even if you miss a day, don’t let it derail you. The goal is not perfection – a sequence of this!

5. Focus on identity, not just in behavior

Instead of just thinking about What You want to do, transfer your thinking to Who you want to becomeS When you identify with your habit, it becomes part of you.

Example: Instead of saying, « I’m trying to train, » say, « I’m someone who moves my body every day. » When you believe in your new identity, your actions will follow.

6. Reward yourself (but not with what you avoid)

Positive amplification is key! Celebrate your victories – magistrates or small – to motivate yourself.

But here is the trick: Do not reward yourself in a way that contradicts your habit.

✅ Good reward: I bought a new yoga bed after sticking to a month of training.
❌ Not so big award: They cheat days filled with unhealthy food and without training as a « reward ».

Keep your prizes brought to your goals!

7. Give yourself a grace and continue

No one is perfect. You will miss days and that’s WellS The important thing is that you Return quickly on the way Instead of giving up completely.

Make it a lifestyle!

Building habits that adhere is not related to temporary motivation – this is around Creating a lifestyle that keeps your goalsS Starting small, facilitating habits and tracking progress, you can create permanent change And feel amazing while you do it!