Forming good habits can be a game-changer for your overall quality of life. Whether it’s eating healthier, exercising regularly, quitting smoking, or simply adopting any positive behavior, turning actions into habits helps lighten the mental load. The key is making those behaviors automatic—so you don’t have to rely on sheer willpower every single time.
But let’s be honest: the hard part is getting started and sticking with it.
According to research, on average, it takes more than two months—66 days to be precise—for a new behavior to become automatic. Of course, this timeline isn’t set in stone. In a study by Lally, it ranged from 18 days to a daunting 254 days, depending on the individual, the habit, and the circumstances. So, if you thought you were lagging behind, rest assured you’re perfectly normal.
Now, let’s talk about how you can make the habit-forming process a bit easier. Here are some tips—with a dash of cheek—to help you stick to it:
1. Expect to Fail (But Don’t Give Up)
Nobody’s perfect. You’re going to slip up, and that’s totally fine. The trick is not to let failure derail you entirely. Keep failing, and keep trying—because every restart brings you one step closer to making it stick.
2. Rope in Your Accountability Squad (Minus the Drama)
Ask friends or family to help keep you on track. But here’s the kicker: don’t bite their heads off when they remind you to stay consistent. Remember, you asked for the support. Before you get mad at their well-meaning nudges, ask yourself, “How badly do I want to change?” If the answer is “a lot,” then take their help with grace.
3. Track Your Progress (Because Seeing is Believing)
Use calendars, journals, or habit-tracking apps to record your progress. There’s something undeniably satisfying about seeing those checkmarks add up. Plus, when you’re in the thick of it and it feels like you’re getting nowhere, those numbers will remind you just how far you’ve come.
4. Stick to a Schedule (Train Your Inner Clock)
Consistency is your secret weapon. Set specific times for your new habit, whether it’s a morning workout or an evening meditation. Over time, your biological clock will get used to the routine, making it easier to follow through without overthinking.
5. Try Habit Stacking (The Double Whammy)
Habit stacking is a clever strategy where you pair a new habit with an existing one. For instance, if you make coffee every morning, use that time to do a quick stretch or some light exercise. It’s about piggybacking on routines that are already ingrained.
6. Start Small (Avoid the All-or-Nothing Trap)
Don’t try to overhaul your life overnight. Start with small, manageable actions. If you want to read more, start with 5 minutes a day. Want to exercise? Begin with a 10-minute walk. Small wins add up, and before you know it, you’ll be crushing bigger goals.
7. Reward Yourself (Yes, Bribery Works)
Who doesn’t love a good reward? Set up little treats for yourself when you hit milestones. It could be a favorite snack, a new gadget, or even just some extra chill time. Positive reinforcement goes a long way in keeping you motivated.
8. Visualize Success (Give Your Brain a Sneak Peek)
Spend a few minutes each day visualizing yourself successfully sticking to your habit. Whether it’s imagining your healthier self after weeks of clean eating or picturing a stress-free you after consistent meditation, giving your brain a preview can strengthen your commitment.
Forming good habits isn’t about being perfect—it’s about being persistent. You’ll have good days and bad days, but what matters most is showing up. Keep tweaking your approach, celebrate the small wins, and most importantly, be kind to yourself through the process. Before long, you’ll look back and realize that what once felt like a struggle has become second nature.
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