Building Healthy Habits that Stick

Creating healthy habits can transform your life in powerful ways. Whether it's adopting a new fitness routine, improving your diet, or prioritizing self-care, habits shape who we are and how we feel. But forming lasting new habits can be challenging, especially when you're busy or faced with distractions.

For a good portion of my life, I struggled with an all or nothing mindset and if I wasn’t perfect at these new habits, I would throw the whole habit out and feel guilt and shame after every slip up. That’s a good mindset if you never want to achieve any of your goals. LOL. In this post I breakdown the 7 steps to create a healthy habit and stay consistent.

Step 1: Start Small and Be Specific

The key to building healthy habits is starting small. If you aim for drastic changes overnight, you're more likely to feel overwhelmed and discouraged. Instead, focus on one habit at a time and make it as manageable as possible.

For example, if you want to eat healthier, instead of committing to an entire overhaul of your diet, start by adding one healthy meal or snack a day. Or if you want to work out more, begin with a 10-minute walk in the morning, rather than signing up for a 5-day-a-week gym routine right away. Be specific about what you want to achieve. Instead of “I want to eat healthier,” try “I’ll eat one serving of vegetables with lunch every day this week.” The more you break down each goal the easier it will be because your clear on your vision. Write down the specifics steps to get to what you want to achieve!

Step 2: Focus on the “Why”

Understanding the reasons behind your habit is crucial. Why do you want to build this healthy habit? Whether it's to feel more energetic, manage stress better, improve your physical health, or simply feel good about yourself—having a clear motivation will keep you going when things get tough.

Write down your "why" and keep it visible. When you have a strong reason, it acts as a powerful reminder and motivator on days when you might feel tempted to skip or give up.

Something that may be helpful is to write your “why” on a sticky note and place it somewhere you can see it every day—on your bathroom mirror, on your computer, or in your journal. I learned from a teacher I had that Having a “why” that helps both you and other people makes the why that more powerful. For example, I want to eat healthier because I want to feel really good in my body and want to show up for the people I love the best that I can.

Step 3: Make Your Habit Triggerable

The easiest habits are those that fit seamlessly into your routine. One way to ensure your habit sticks is to tie it to an existing behavior or routine. This is called habit stacking. Essentially, you attach the new habit to something you already do every day.

For instance, if you want to start stretching every morning, you could tie it to your morning cup of coffee. “After I make my coffee, I will stretch for 5 minutes.” This creates a clear trigger for your new habit and makes it easier to remember.

Identify a habit you already do daily and find a way to connect your new habit to it. This could be brushing your teeth, getting out of bed, having your morning coffee, etc.

Step 4: Track Your Progress

Tracking your progress is an excellent way to stay motivated. Seeing small wins and improvements over time gives you a sense of accomplishment and helps reinforce the habit.

You could track your habits using a physical calendar, a habit-tracking app, or a simple journal. Some people like the satisfaction of checking off a box or marking an "X" every day they successfully stick to their habit.

Step 5: Be Consistent, Not Perfect

It’s easy to get discouraged when you don’t follow through perfectly, but the key to building any habit is consistency—not perfection. Life happens, and there will be days when you slip up. The important thing is to not let a missed day derail your progress. Get back on track as soon as possible and don’t beat yourself up.

Remember, habits are built over time. One missed day doesn’t mean you’ve failed—just acknowledge it, learn from it, and keep moving forward.

Practice self-compassion. When you miss a day, simply say, “I’ll do better tomorrow,” and continue without guilt.

Step 6: Reward Yourself

Rewards reinforce your positive behavior and make the process more enjoyable. When you stick to your habit for a week or a month, give yourself a little reward. It doesn’t have to be anything extravagant—just something that feels like a treat for your hard work.

For example, if you’ve been consistent with your healthy eating habit, reward yourself with a fun outing, a relaxing bubble bath, or a movie night.

Choose rewards that align with your goals. If your habit is fitness-related, a reward could be a new workout outfit or a massage.

Step 7: Reflect and Adjust as Needed

Habits are a dynamic part of your life—they evolve as your needs and circumstances change. It’s important to periodically check in with yourself to see how your habit is going and if it still aligns with your goals.

If something isn’t working, adjust your approach. Maybe your habit needs to be tweaked to fit better with your schedule, or perhaps it’s time to challenge yourself with a new goal. Reflection allows you to stay on track and continue making progress.

I encourage you to take a moment each month to reflect on your progress. Ask yourself: “Is this habit serving me? What could I do differently to make it easier or more effective?” If there is a habit you really had trouble keeping up with, can you change the time of day? Can you habit stack it more appropriately? Get creative with how you can move things around if the habit is still something you want to implement.

Be Patient and Persistent

Building healthy habits takes time, patience, and persistence. It’s normal to face challenges along the way, but the rewards—improved health, greater energy, and a stronger sense of well-being—are well worth the effort. Tracking my habits and progress has made the biggest difference for me, that way instead of getting discouraged over one slip up, I gave up the all or nothing mindset and view the slip ups for what they are, minor slip ups.

By following these steps, you can create habits that stick and set yourself up for long-term success. Start small, stay consistent, and remember to celebrate your wins along the way! Remember, it’s about progress, not perfection. Keep moving forward and enjoy the process of creating a healthier, more empowered version of self.

Stay well,

Nicole xx