Changing a habit can feel hard, but it doesn’t have to involve huge willpower or a complete life overhaul. Small, practical steps often work best.
Here are six practical ways to make new habits stick.
1. Notice the cue
Most habits are triggered by a cue: a time of day, a place, a feeling or something you see. Start by noticing what sets off the habit you want to change. Write it down: When X happens, I usually do Y.
2. Make the new habit easy to reach
Put what you need for your new habit where you’ll see it. Leave your walking shoes by the door, keep a glass by the kettle or put fruit on the counter. Make the habit you want easy and the habit you don’t want a little harder.
3. Start small
Big goals can feel overwhelming. Start with something so small it feels easy, like two minutes of stretching, one glass of water or one page of reading. You can build from there.
4. Make it enjoyable
We’re more likely to repeat things we enjoy. Listen to music while you exercise, walk with a friend or choose healthy foods you genuinely like.
5. Notice when you show up
Each time you practise your new habit, take a moment to notice. A simple tick on a calendar can be satisfying and help you keep going.
6. Repeat, and be patient
Habits form through repetition. Some take a few weeks; others take months. If you miss a day, simply start again. Missing once doesn’t undo your progress.
Be kind to yourself
Changing habits is a process with ups and downs. Treat yourself with patience, as you would a friend learning something new.
How little is enough
Choose one small habit you’d like to start, and make it as easy as possible to do tomorrow.
For more, read 5 ways to change your habits and reach your goals.
When you’re ready to go a little deeper, the Guides page has a guided journal for walking through change at your own pace.