Most of us know what habits we want: drink more water, read more, move more, save more. The hard part is making them last past the first enthusiastic week. Habits stick when they are easy, obvious and rewarding. Here is how to set them up that way.
Why habits are hard to keep
New habits often fail because they rely on motivation, and motivation comes and goes. The goal is to build a habit that works even on low-energy days.
1. Start ridiculously small
Want to read more? Start with one page. Want to exercise? Start with five minutes. A tiny habit is easy to do on any day, and once it becomes automatic, you can grow it.
2. Stack it onto an existing habit
Habit stacking means attaching a new habit to something you already do. The formula is simple: “After I [current habit], I will [new habit].”
- After I pour my morning coffee, I will write one line in my journal.
- After I brush my teeth at night, I will stretch for two minutes.
- After I get paid, I will transfer money to savings.
3. Make it obvious
Put cues where you will see them. Leave your book on your pillow, your trainers by the door or your water bottle on your desk.
4. Make it enjoyable
Pair a habit with something you like. Listen to a favorite podcast only while walking, or enjoy a special tea while you plan your week.
5. Track it simply
A calendar with a tick for every day you do the habit is surprisingly motivating. Watching a streak grow makes you want to keep it going. The Ultimate Life Planner includes habit trackers.
6. Plan for missed days
You will miss a day. That is normal. A useful rule is never miss twice. One missed day is a blip. Two starts a new pattern.
7. Focus on who you are becoming
Instead of “I want to run a 5K”, think “I am someone who moves every day.” Habits that fit your identity are easier to keep.
Habit ideas to start with
- Drink a glass of water when you wake up.
- Take a ten minute walk after lunch.
- Read five pages before bed.
- Write three things you are grateful for.
- Do a five minute tidy each evening.
Frequently asked questions
How long does it take to build a habit?
It varies from person to person and habit to habit. Some habits feel natural within a few weeks, others take several months. Focus on consistency rather than a deadline.
What is habit stacking?
Habit stacking means linking a new habit to one you already do, using the formula “After I [current habit], I will [new habit].” Your existing routine becomes a built-in reminder.
What should I do if I break a habit streak?
Start again the next day. One missed day does not undo your progress. Try not to miss twice in a row, and make the habit smaller if you keep slipping.
Pick one, start small and build from there. For bigger goals, read How to Set Goals You Keep Past January, or find book recommendations in Self-Help Books That Actually Help.
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