Hint: it has nothing to do with willpower
Hannah McKimm
Willpower comes and goes—but routines create real change. Building healthy habits isn’t about pushing yourself harder; it’s about gently shaping your days in ways that support your goals. Whether you're nourishing your body, moving more, or caring for your mind, it’s the small, consistent steps woven into your routine that make the biggest difference. Here’s how to create habits that feel natural—and actually last.
1. Start Small and Be Specific
When it comes to forming a new habit, the key is starting small. Trying to change too much at once can feel overwhelming and you can quickly lose motivation. Instead, focus on one behaviour at a time and break it down into smaller, manageable steps.
For example, if you want to start exercising more, don’t jump into a 60-minute workout every day. Begin with 10 minutes of exercise and gradually increase as the habit becomes ingrained. The more specific and achievable your goal is, the easier it will be to stay on track.
2. Focus on Consistency, Not Perfection
It’s easy to get caught up in the idea that every effort needs to be perfect. However, the key to creating lasting habits is consistency. Focus on showing up every day, even if it’s just for a few minutes. The consistency will build momentum over time, and before you know it, your new habit will become second nature.
If your goal is to exercise 3 days a week and you really don’t have time to complete a full class, just do something simple like 20 squats. By committing to the routine you are still helping to form your new exercise habit.
3. Use Triggers to Reinforce Your Habits
One of the most effective ways to create lasting change is through habit stacking—linking a new habit to something you already do each day. This could be something as simple as brushing your teeth, having a cup of coffee, or getting home from work. These daily activities can serve as triggers or cues to remind you to perform your new habit.
For example, if you want to practice gratitude each day, make it a habit to write down one thing you’re thankful for right after you brush your teeth in the morning. By linking the new habit to an established routine, you’ll increase the likelihood of sticking with it.
4. Track Your Progress and Celebrate Milestones
Tracking your progress and celebrating your wins along the way is a great way to stay motivated and accountable. Whether you’re ticking off classes on a calendar or writing down how you feel in a journal or your notes app, seeing your success over time will reinforce your commitment to the new habit.
Celebrate your achievements along the way, no matter how small. If you’ve managed to get through one week of a new program, take a moment to acknowledge your effort. Celebrating milestones gives you a hit of endorphins and reminds you of the progress you’ve made.
5. Be Patient and Kind to Yourself
Building healthy habits really is a journey, not a sprint. It takes time for new behaviors to become automatic, and there will be ups and downs along the way. Instead of being hard on yourself when things don’t go as planned, be proud of what you have achieved so far. Understand that progress isn’t linear, and every step forward, no matter how small, is a win.
Incorporating healthy habits into your life is a gradual process, but with persistence and patience, you can create lasting changes that improve your overall well-being.
Conclusion
Creating healthy habits isn’t about making drastic changes overnight; it’s about making small, sustainable improvements that fit into your daily life. By starting small, being consistent, stacking habits, celebrating the small wins, and being patient with yourself, you can create healthy habits that stick. Remember, the goal is not perfection, but progress. So, start today, and enjoy the process.