Creating Habits That Stick: Your Guide to Lasting Change
Embarking on a journey to build new habits can be both exciting and challenging. Whether you’re aiming to exercise regularly, adopt healthier eating patterns, or enhance your productivity, establishing habits that endure is key. Here are actionable strategies to help you create habits that truly stick.
1. Start Small and Be Specific
Initiating change with small, manageable steps increases the likelihood of success. Instead of committing to an hour-long workout daily, begin with a 10-minute routine. Clearly define your habit to provide direction and clarity. For instance, specify “I will walk for 10 minutes after dinner” rather than a vague “I will exercise more.”
2. Stack New Habits onto Existing Ones
Habit stacking involves pairing a new habit with an already established one, making it easier to remember and maintain. For example, if you want to start meditating, do it immediately after brushing your teeth in the morning. This technique leverages existing routines to create new, lasting behaviors. If you’ve read Atomic Habits, you’ve probably already heard this one. If you haven’t read it, go check it out on The Blended Mama’s Top Picks.
3. Anticipate Roadblocks and Plan Accordingly
Recognize potential obstacles that might hinder your new habit and develop strategies to overcome them. If time constraints are an issue, consider shorter sessions or integrating the habit into your daily routine. Planning for challenges prepares you to navigate them effectively.
4. Make It Enjoyable and Rewarding
Positive emotions reinforce habits. Choose activities you enjoy or find ways to make them enjoyable. Reward yourself after completing the habit to create a positive association, increasing the likelihood of repetition.
5. Monitor Your Progress
Keeping track of your habit development provides motivation and accountability. Use a journal, app, or habit tracker to record your progress, identify patterns, and make necessary adjustments to stay on course. Of course, we have a variety of inserts that will help you track your progress with your habits. I’m a big fan of the vertical habit tracker because it gives you space to track both daily and weekly habits, but I’d love to hear which one you think would work best for you! Take a peek at our options and comment below with your fave!
Don’t be afraid to create your own trackers either! I created this reading tracker in my 2025 Tracker Insert (created using a dot grid insert, deco paper, and some fun stickers. P.S. The February 2025 Planning & Journaling kit has a FABULOUS book stack stencil that would be a great tool in creating a reading tracker…just sayin’. Snag it before it retires!
6. Be Patient and Consistent
Building lasting habits takes time. Research suggests it can take anywhere from 21 to 66 days for a new behavior to become automatic. (And to be fair to our neurospicy readers, for some people, it is not that easy…but I do believe that creating trackers for your desired habits is still hugely beneficial!!) Maintain consistency, practice self-compassion, and understand that setbacks are part of the process. Remember, starting over doesn’t mean you’re starting from nothing – you are starting from experience. (Thank you, Michelle Carroll, for that reminder!)
By implementing these strategies, you’re well on your way to creating habits that endure, leading to meaningful and lasting change in your life.
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