The Power of a Building a Habit

People who want to improve their health often turn to dramatic changes—such as crash diets, intensive exercise routines, or taking on entirely new pursuits. However, current research shows that lasting improvements in health and well-being are less about sudden lifestyle overhauls and more about the gradual development of sustainable habits. A habit is a behavior pattern that becomes almost automatic through frequent repetition. Whether it’s eating a nutritious diet or maintaining an active lifestyle, sticking to a consistent routine can significantly contribute to a vibrant and fulfilling life.

Why are Habits so Powerful

Consistency builds results – Health improvements come from repeated behaviors over time, like daily exercise or regular sleep, not from one-time efforts.

Reduces decision fatigue – When healthy choices become habits, they require less mental effort, making it easier to stay on track.

Supports prevention – Healthy habits lower the risk of chronic diseases like heart disease, diabetes, and obesity.

Improves mental health – Routine behaviors like physical activity, mindfulness, and balanced eating can reduce stress and improve mood.

Creates a foundation for growth – Once basic habits are in place, they make it easier to build on and improve other areas of health.

Tips for Creating a New Habit

1. Start Small - Begin with a manageable goal. 

2. Be specific - Instead of “exercise more,” start with “walk for 10 minutes after lunch.”

3. Use Cues - Link the new habit to something you already do—this is called habit stacking. For example, meditate after brushing your teeth or place vitamins by your coffee to remember them each morning.

4. Be Consistent - Perform the habit at the same time and in the same way each day. Consistency strengthens the brain’s neural pathways for that behavior.

5. Track Your Progress - Seeing your progress (on a calendar or app) can boost motivation and accountability.

6. Be Patient - Habits take time. Research shows it can take anywhere from 21 to 66 days or more for a new habit to stick.

7. Prepare for Obstacles - Anticipate setbacks and have a plan. Missed a day? Restart the next day—consistency over perfection matters.

8. Reward yourself – Reinforce the habit with a small reward, like a treat, a break, or positive self-talk.

How to Break a Bad Habit

1. Identify triggers – Know what prompts the habit (boredom, disappointment, certain people or places).

2. Replace with a healthier behavior – Swap the habit for something positive that meets the same need.

3. Change your environment – Remove cues that tempt you (e.g., don’t keep junk food in the house).

4. Be kind to yourself – Slips happen; what matters is getting back on track.

5. Prepare for slip-ups – Use “if-then” planning to stay on track. For example:    “If I feel stressed, then I’ll take a walk instead of snacking." or “If I find myself sitting on the couch when I was supposed to run, I’ll jump rope at home instead.”

5. Track your behavior – Awareness helps you stay accountable.6. Get support – Tell a friend or use a support group to stay motivated.

This strategy is ready when you are. Make a plan today and start building the habits that lead to your lifestyle goals.