Starting a new habit is exciting. We imagine how great life will be once we’re meditating daily, working out consistently, or eating healthier.
But a week later? Life happens. Motivation fades. The habit disappears.
So how do we make a habit stick?
Step 1: Start Small — Really Small
Make the habit so easy you can’t say no. Want to meditate? Start with 2 minutes. Want to journal? Write one sentence.
Small wins build momentum.
Step 2: Anchor It to an Existing Routine
Link your new habit to something you already do:
- After I brush my teeth, I’ll stretch for 1 minute.
- After I pour coffee, I’ll write in my journal.
This creates a habit “trigger.”
Step 3: Use Visual Cues and Reminders
Leave your workout clothes out. Put a sticky note on the fridge. Set a phone reminder.
Visibility helps repetition.
Step 4: Track It — But Don’t Judge
Use a habit tracker or checkmark system. Seeing progress is motivating — even if it’s imperfect.
Step 5: Focus on Identity, Not Outcomes
Instead of “I want to run 3x/week,” think: “I’m the kind of person who moves daily.” Habits stick better when they align with who you believe you are.
Don’t wait for perfect motivation. Build systems that support the person you want to become.
One day missed is a blip. Two days missed is a decision.