There is so much, much more to transforming your body than following a meal plan and doing some exercise.
Consistency is the key to success in health, fitness, and virtually every area of life. Yet, staying consistent can feel like an impossible task, especially for busy professionals juggling work, family, and personal commitments. The good news is that building habits that stick is less about willpower and more about strategy. Here, we break down the science-backed ways to create sustainable habits that will help you achieve your health and fitness goals.
1. Start Small and Specific
The biggest mistake people make when trying to adopt a new habit is starting too big. Starting with small, manageable changes increases the likelihood of sticking with them. For example, if you want to start exercising, commit to just 10 minutes a day. Once that feels easy, you can gradually increase the intensity and duration.
Let's use my email newsletters, for example. I promised to you all that I would send out monthly blogs. It was doable, and I've stuck with it! ...but had I committed to sending out weekly blogs, I would have been overwhelmed and forced under pressure to get the job done, ultimately leading to a feeling of discouragement.
Why it works: Small wins trigger the brain’s reward system, releasing dopamine, which reinforces the behavior and motivates you to continue.
2. Stack Your Habits
Habit stacking is a method where you tie a new habit to an existing one. For example, if you’re trying to drink more water, pair it with an activity you already do, like having a glass of water right after brushing your teeth in the morning.
Why it works: Linking new habits to established routines creates a strong mental association, making the new habit feel natural over time.
3. Make It Easy
Remove barriers that make your desired habit difficult. If your goal is to work out in the morning, lay out your workout clothes the night before. If you’re trying to eat healthier, prep meals or keep nutritious snacks within reach.
Why it works: The easier a behavior is to do, the more likely you are to repeat it.
4. Track Your Progress
Keeping track of your habits helps you stay accountable and provides a sense of accomplishment. Use a simple checklist, journal, or app to log your daily progress. Celebrate milestones to keep your motivation high.
Why it works: Visualizing your progress creates positive reinforcement, which can make the habit feel more rewarding and enjoyable.
5. Anticipate Obstacles and Plan Ahead
Life is unpredictable, but planning for potential setbacks can keep you on track. If you know you’ll be busy during the week, schedule shorter workouts or plan rest days in advance. If you’re traveling, research quick hotel room exercises or healthy dining options.
Why it works: Having a plan B reduces the chance of completely abandoning the habit when challenges arise.
6. Focus on Identity, Not Just Outcomes
Instead of focusing solely on the results (e.g., “I want to lose 10 pounds”), shift your mindset to align with your identity (e.g., “I’m the kind of person who takes care of my health”). When a habit becomes part of your identity, you’re more likely to stick with it.
Why it works: Identity-based habits tap into inner motivation, which is more sustainable than external rewards.
7. Be Kind to Yourself
Slip-ups are inevitable, but they don’t have to derail your progress. Instead of beating yourself up, practice self-compassion and focus on getting back on track as quickly as possible. Remember, consistency doesn’t mean perfection, and progress isn't always linear.
Why it works: Self-compassion reduces stress and guilt, which are common triggers for abandoning habits altogether.
Building habits that stick requires patience, strategy, and a willingness to adapt. By starting small, making it easy, and focusing on your identity, you can create a sustainable routine that aligns with your goals. Consistency isn’t about doing something perfectly; it’s about showing up regularly and making progress over time.
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