I remember making promises to myself about how many times I’d tell myself to stick with this new habit.
I’d wake up early with enthusiasm and determination, telling myself I was going to do it. I was going to _____ every day. I knew I could. This time would be different.
Then something happened. I’d stay strong for three days. Maybe a week. Then life happened.
I skipped one day. Then two. Pretty soon, my new good habit that I had craved was now something I barely thought about.
Fast forward years later, and I discovered good habits aren’t built off willpower.
Good habits require the right environment, mindset, and understanding of how habits truly work.
When I finally understood how habits work, I stopped trying to go all-in with bursts of motivation. Instead, I learned how to build habits that actually stick.
Do you ever find yourself firing up with motivation only to fall flat weeks later? Here are fifteen practical ways you can build good habits that last a lifetime.
1. Keep It Small & Simple
Don’t dive right in! When creating a new habit, you dramatically increase your odds by starting small.
You can always build it up later and add more complexity. The most important thing is to build a foundation you can’t break.
One study conducted by University College London found that the average amount of time to build a habit is 66 days.
Read also: 15 Journal Prompts for Self Growth
2. Tie Your Habit to a “Why”
When you know your why, you’re much more likely to follow through with your habit.
Don’t just know what you want; know why you want it and how it contributes to your life.
Ask yourself these questions:
- What do I want this habit to accomplish?
- How will this habit help me reach my goals?
If your habit is personally meaningful, you’ll cling to it like it’s a part of you.
Read also: 105 Daily Habit Tracker Ideas
3. Build a Routine
Your new habit should seamlessly fit into your day like brushing your teeth.
Pick a time and place to do it daily and try to tie it to a habit you already do so it becomes second nature.
Read also: Building a Productive Morning Routine
4. Eliminate as Much Friction as Possible
Make your habit as easy as possible to accomplish.
For example, prepare what you need the night before, keep your tools handy, and eliminate distractions.
The less you have to think about how and when you do your habit, the better.
5. Focus on the Journey, Not the Destination
Goals are great, but never get too caught up in the end game.
When you focus too much on the results, you drain all the fun out of the process.
Have fun with your new habit. Feel the journey.
6. Create Physical Reminders
You don’t want to think about remembering to do your habit. During the first month, your new habit needs you more than you need it.
Use alarms, sticky notes, or leave things out where you’ll see them. Soon you won’t need the reminders because it will become routine.
7. Track Your Habits
Put a big red checkmark on the calendar every day you complete your habit.
You can also use a journal or habit-tracking app. Whatever you do, make sure you can visualize your streak!
It’s surprisingly difficult to skip your habit when you can see your streak get busted.
8. Do a “mini” version of your habit on bad days
Your life isn’t going to be perfect every day when trying to build a habit. Some days will be easier than others.
If you know you’re going to have a hard time doing your full habit, do a smaller version.
Didn’t feel like meditating for 20 minutes? At least sit down and breathe for 2 minutes.
9. Reward Yourself
Who doesn’t love rewards? Your brain is hardwired to crave them.
You don’t need to go crazy with your rewards. In fact, sometimes just finishing your habit can be your reward.
This may not work for everyone, but over time your habit will reward you naturally.
10. Expect hurdles
The number one reason people quit on their habits is because they didn’t expect the hurdles ahead.
Make a plan for what you will do when problems arise. Never leave things up to chance.
11. Create Accountability
Find someone who will keep you accountable. A friend, family member, or even an online group can help.
When you know someone is going to hold you responsible for your actions, you’re more likely to follow through.
Not only does this form some nice social accountability, but it also makes your habit more fun.
12. Frame your habits with your identity
Instead of saying “I’m trying to___”, say “I am___.”
By declaring who you are instead of what you’re trying to do, you create a stronger connection with your habit.
Example:
“I’m trying to wake up early”
becomes
“I am someone who wakes up early”
13. Make your habit fun!
This ties back to your rewards. If your habit is something you view as punishment, you will avoid it.
Force yourself to enjoy your habit. Listen to music, create a good environment, and make it fun.
You’ll begin to associate positives with the habit and look forward to doing it each day.
14. Be Kind to Yourself if you miss a day
You will miss days. It’s inevitable.
The key is not beating yourself up over it. Studies show that when you are nice to yourself after a failure, you’re more likely to continue your habit.
Take a look at what happened, learn from it, and try again.
15. Play the Long Game
Remember when I said habits take an average of 66 days to build?
Build good habits by understanding that it’s a process, no shortcuts.
Every time you practice your habit, it gets that much stronger. Your goal is to repeat your habit until it doesn’t feel like a struggle.
Change won’t happen overnight, but trust me when I say that small wins every day will lead to MASSIVE results.
Conclusion
Building good habits is never going to be easy, but that doesn’t mean you shouldn’t start.
Showing up every day when you don’t want to will make you better than 99% of the people.
Start small, find your why, build routines, and stay flexible.
Your habits won’t define you. You will.
Frequently Asked Questions
What if I miss a day—does that ruin my habit?
No. You will miss days. The key is not beating yourself up over it, learning from what happened, and trying again.
How do I make a habit easier to stick with?
Keep it small, eliminate friction, tie it to a routine, and make it as easy as possible to start.
Do I need willpower to build good habits?
Good habits aren’t built off willpower. They require the right environment, mindset, and understanding of how habits truly work.
How can I stay consistent on bad days?
Do a “mini” version of your habit on bad days so you still show up, even if it’s smaller than usual.
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