Building Habits That Stick: Start Small, Stay Consistent.

We’ve all been there—motivated to make a change, only to find our new habits slipping away after a week or two. Why is it so hard to stick to new routines? The secret lies in starting small and using proven strategies to build habits that last.

1. Start Small for Big Results

When forming a new habit, it’s tempting to aim high, but starting with small, manageable actions is far more effective. Research shows that tiny, consistent efforts are easier to maintain and lead to sustainable change. Want to exercise regularly? Start with a 5-minute walk. Small wins create confidence and build momentum.

2. Use Cues to Trigger Action

A cue is something in your environment that reminds you to act. For example, brushing your teeth can prompt flossing, or setting out your running shoes in the morning can remind you to exercise. Pairing a new habit with an existing routine creates a natural flow, making it easier to integrate into daily life.

3. Celebrate Your Wins

Celebrating progress—even small achievements—reinforces positive behavior. A smile, a fist pump, or saying “I did it!” can release dopamine, a feel-good neurotransmitter. This strengthens the neural pathways that form habits, making it more likely you’ll stick with them.

4. Focus on Simplicity

Make habits easy to adopt by removing obstacles. Want to eat healthier? Keep fruits and vegetables prepped and visible. If you’re starting a fitness routine, choose a convenient time and place. The simpler the process, the more likely you’ll succeed.

The Science of Habits

Research shows that habits form through repetition, positive reinforcement, and minimizing effort. As highlighted in Five Scientific Ways to Build Habits That Stick, starting small and celebrating milestones creates a framework for long-term success.

Ready to transform your habits? Let’s work together to create a health coaching plan tailored to your goals!

Reference:

Ciotti, G. "Five Scientific Ways to Build Habits That Stick." Accessed May 13, 2015. 99U.