Creating new habits can be exciting at first, but as time goes on, motivation fades, and many people give up halfway. The truth is, habits are not built by motivation alone—they require consistency, strategy, and the right mindset.
If you struggle to stick to new habits, this guide will show you practical ways to make them last and become part of your daily life.
1. Start Small—Make It Too Easy to Fail
One of the biggest mistakes people make when starting a new habit is setting unrealistic goals. Instead of aiming for big, dramatic changes, start with tiny, achievable actions.
✅ How to make habits easier to stick with:
✔ Want to start exercising? Begin with just 5 minutes a day.
✔ Want to read more? Start with just one page per day.
✔ Want to wake up earlier? Adjust your bedtime by 10 minutes at a time.
💡 Example: Instead of committing to “work out for an hour every day,” start with 5 push-ups a day. Once that becomes automatic, increase the intensity gradually.
2. Use Habit Stacking: Attach New Habits to Existing Ones
The best way to make a habit stick is to attach it to something you already do. This technique, called habit stacking, makes it easier to remember new habits.
✅ How to use habit stacking:
✔ After brushing your teeth, do 10 squats.
✔ Before drinking coffee, write down one goal for the day.
✔ After taking a shower, practice deep breathing for one minute.
💡 Example: If you already drink tea every night, use that moment to write three things you’re grateful for.
3. Track Your Progress and Celebrate Small Wins
Tracking your habits keeps you accountable and helps you see progress, even when it feels slow. When you check off your habit daily, you build momentum.
✅ Ways to track habits:
✔ Use a habit-tracking app (e.g., Habitica, Streaks, or HabitBull).
✔ Keep a physical checklist or journal.
✔ Cross off each successful day on a calendar.
💡 Tip: The “Don’t Break the Chain” method (popularized by Jerry Seinfeld) suggests marking an X on your calendar every time you complete your habit—the goal is to keep the streak going!
4. Remove Obstacles and Make Good Habits Easy
If a habit feels difficult to do, you’re less likely to stick with it. The secret to success is reducing friction for good habits and increasing friction for bad ones.
✅ How to make habits effortless:
✔ Lay out your workout clothes the night before.
✔ Keep a book next to your bed if you want to read more.
✔ Put your phone in another room if you want to reduce screen time.
💡 Example: If you want to eat healthier, prep healthy snacks in advance so they are easy to grab.
5. Focus on Identity, Not Just Goals
Instead of thinking, “I want to work out,” shift your mindset to “I am someone who exercises regularly.” When you tie habits to your identity, they become part of who you are.
✅ How to create identity-based habits:
✔ Want to be a reader? Tell yourself, “I am a reader,” and commit to reading daily.
✔ Want to be more organized? Start seeing yourself as an organized person.
✔ Want to be healthier? Say, “I am someone who takes care of my body.”
💡 Example: If you’re trying to become a runner, start calling yourself a runner—even if you only run for 5 minutes a day.
6. Be Flexible and Allow for Mistakes
Missing one day won’t ruin your progress, but giving up entirely will. The key to long-term success is learning to recover quickly after a setback.
✅ How to bounce back after missing a day:
✔ If you skip a workout, do a short session the next day.
✔ If you forget to meditate, don’t quit—just continue the next day.
✔ Avoid the “all-or-nothing” mindset—progress is more important than perfection.
💡 Tip: Use the “Never Miss Twice” rule—if you miss one day, make sure to do it the next day to avoid breaking the habit completely.
7. Find an Accountability Partner or Community
Having someone keep you accountable makes you much more likely to stay committed to your habits.
✅ Ways to stay accountable:
✔ Tell a friend about your goal and check in weekly.
✔ Join a community or group with similar habits (fitness groups, reading clubs, etc.).
✔ Post your progress on social media or use a habit-tracking app with friends.
💡 Example: Studies show that people who commit to goals with a friend are 65% more likely to succeed!
8. Use Rewards to Reinforce Good Behavior
Our brains love rewards. If you associate a habit with something enjoyable, you’re more likely to stick with it.
✅ How to reward yourself:
✔ After finishing a workout, enjoy a refreshing smoothie.
✔ After completing a study session, watch an episode of your favorite show.
✔ After a week of sticking to your habit, treat yourself to something small.
💡 Tip: Make sure your reward doesn’t contradict your goal (e.g., don’t reward healthy eating with junk food).
9. Be Patient—Habits Take Time to Stick
Research suggests that it takes on average 66 days for a habit to become automatic. Some people take less time, some take longer. The key is consistency.
✅ How to stay patient:
✔ Don’t focus on how long it takes—focus on doing it one day at a time.
✔ Remind yourself that every repetition makes the habit stronger.
✔ Enjoy the process rather than just chasing results.
💡 Example: James Clear, author of Atomic Habits, emphasizes “small changes compound into big results” over time.
10. Keep Improving Your Habits Over Time
Once a habit becomes automatic, take it to the next level. This keeps things exciting and prevents boredom.
✅ How to level up habits:
✔ Increase intensity gradually (e.g., from 5 minutes of exercise to 10).
✔ Challenge yourself with new variations (e.g., different workout routines).
✔ Stay adaptable—adjust habits based on your goals and progress.
💡 Tip: Think of habits like a video game—once you master one level, move to the next!
Final Thoughts
Building new habits isn’t about willpower—it’s about creating systems that make success easy. By starting small, tracking progress, removing obstacles, and staying consistent, you can make any habit a permanent part of your life.
Start today—pick one habit, use these strategies, and stay committed! 🚀