💫 How to Build Habits That Actually Stick

The Secret Sauce to Long-Term Wellness

We’ve all been there — super motivated on Monday, totally off track by Friday. So how do

some people manage to actually stick with healthy habits long-term, while others keep starting over again and again?

The answer isn’t more willpower. It’s strategy. And today, I’m sharing the secret sauce to building habits that last — not for a week, but for life.

Whether you're trying to move more, eat better, meditate daily, or finally start that morning routine, this post is for you.

🔁 1. Start Small – Seriously Small

If your goal is to meditate for 20 minutes a day, start with 2 minutes. Want to walk daily? Start with just putting your shoes on.

Why? Because small wins create momentum. They build confidence and consistency. As James Clear explains in 📚Atomic Habits (click to open the link)

“A habit must be established before it can be improved.”

Let that sink in.

🔗 2. Use Habit Stacking

One of the easiest and most effective techniques for habit building is habit stacking. You take a habit you already do — like brushing your teeth — and “stack” a new one on top.

For example:

After I brush my teeth, I’ll say my affirmation out loud.

After I make my morning tea, I’ll stretch for 2 minutes.

👉Learn more about habit stacking here

This makes your new habit easier to remember and do because it’s tied to an existing behavior.

🌞 3. Create Morning and Night Rituals

Bookending your day with intentional routines is a game-changer for consistency.

Morning habits could include:

• Drinking a glass of water

• Stretching or walking

• Journaling or meditation

  
  

Night habits might include:

• Turning off screens 30 mins before bed

• Doing a skincare routine

• Reflecting on 3 wins of the day

👉Explore science-backed bedtime rituals here

Routines give your brain cues — “it’s time to wind down” or “it’s time to focus.”

💭 4. Rewire Your Mindset

Habits don’t just live in your calendar — they live in your identity.

Instead of saying “I’m trying to eat healthy,” say:

“I’m the kind of person who prioritizes wellness.”

Identity-based habits are much more likely to stick because they align with how you see yourself. Learn more about this mindset shift here

🧠 5. Expect Setbacks — and Plan for Them

No one is perfect. Missing a workout, skipping a journal day — that doesn’t mean you’ve failed. What matters is getting back on track.

Make a "reset plan" for days when life happens. This builds resilience, not just habits.

👉Get inspired by this post on how to bounce back

📱 6. Use Tools & Track Progress

Use tools like:

• Habit tracker apps (like Habitica or Streaks)

• Printable habit tracker sheets

• Journals

• Sticky notes and visual reminders

Tracking helps you stay accountable and see your progress. That builds dopamine and motivation.

💡 Final Thought: Small Actions, Big Identity Shift

Building habits that stick isn’t about doing big things once in a while. It’s about doing small things consistently. That’s how you shift from “trying” to becoming the version of you who lives a healthy, intentional lifestyle.

If you’re ready to take your habits to the next level, check out my guidebooks where I walk you through building sustainable routines, setting goals, and making wellness simple and fun!

✨ You’ve got this. And I believe in the power of you.✨️

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