Good habits are all about establishing routines and maintaining consistency. Whether you want to exercise more, eat healthier foods, or save money, it is important to form habits that help you work toward your desired outcomes. The challenge is sticking with them and making them feel automatic. Here are seven tips to help you build good habits.
1. Start Small
Do not try to do too much immediately. You may set yourself up for frustration if you aim too high in the beginning. Start small.
"When it comes to starting a new habit, your goal should be small and manageable," says Brennan Psychological Services.* "You need to be able to integrate a new habit into your regular routine, and setting a small goal makes for an easier adjustment. It’s a lot easier to figure out how you’re going to set aside five minutes each week for mindfulness practice than it is to start meditating for twenty minutes each day. Once you build momentum with your new habit, you can then set increasingly challenging new goals."
2. Focus on Consistency Rather Than Motivation
Motivation can be helpful, but it is not always reliable. You might feel highly motivated one day and then feel far less motivated the next. Focusing on consistency can help create stronger routines over time. Try choosing a specific time to perform the habit you are working to maintain. When you tie a habit to a predictable cue, such as a time of day, it may require less active thought. Setting an alarm can help. Repetition plays an important role in habit formation.
3. Attach New Habits to Existing Ones
You may find it helpful to connect a new habit to one you already have. Use an existing routine as a trigger for a new behavior. For example, if you already make coffee in the morning, you might write a daily to-do list at that same time each day. You could also make a habit of taking a walk after dinner or stretching when you brush your teeth. Tying a habit to something you already do can make it easier to stay consistent.
4. Make Good Habits Easier Than Bad Ones
Habits are often easier to form when they are simple to follow. Consider making positive habits easier to do and discouraging habits you want to avoid by making them less convenient.
"Don’t underestimate the power of convenience in forming good habits," says
Kazuyoshi Hisano at Forbes.** "You are more likely to stick with a habit when you reduce friction and get rid of obstacles in your way. And, conversely, you are less likely to keep up bad habits when you make them inconvenient. For example, if you want to start each workday with 20 minutes of leadership
development reading instead of scrolling social media, get in the habit of
leaving a book on your desk at the end of each day so it’s easily accessible
the next morning. Store your phone in a hard-to-access place in your office so
you’d have to walk across the room to get it."
5. Track Your Progress
Tracking progress can help you stay engaged and aware of how consistently you are following a new habit. A simple visual reminder of consistency can be motivating. Keep tracking methods easy so they do not become another habit that is hard to maintain. Simple checkmarks on a calendar or notes in a basic app can be effective. Tracking may also help you identify patterns you can adjust to improve consistency.
6. Expect Imperfection
Building habits does not require perfection. Missing a day may happen from time to time, and that does not mean you have failed. The key is continuing after small disruptions. Some people find a "never miss twice" approach helpful. Skipping one day may be manageable, but skipping two days in a row can start to form a pattern. Anticipating obstacles ahead of time can make it easier to return to your habit when disruptions occur.
7. Tie Habits to Identity
Many habits are formed because you want to see yourself in a more positive way. Habits may be easier to maintain when they align with how you view yourself. Instead of focusing only on outcomes, consider the type of person you want to be. For example, you might see yourself as someone who prioritizes health or manages money thoughtfully. When a habit supports your self-perception, it may feel more meaningful.
Building good habits can take time and patience, but a consistent approach can help them become part of your routine. Over time, habits may feel more natural and require less conscious effort. Maintaining overall consistency can help support the goals you are working toward.
* https://www.drbrennanpsychology.com/blog/5-tips-for-building-healthy-habits