How to build healthy habits that last

We’ve all been there. You muster up the courage, summon the willpower, and decide to start a new healthy habit. But a few weeks or even days later, you’re back to your old ways. It can be discouraging, and you might even start to believe that you don’t have what it takes to build healthy habits that last. But trust us, you do. It’s not about being exceptionally disciplined or having incredible willpower—it’s about understanding how habits work and leveraging that knowledge to your advantage. This piece will guide you through the techniques and strategies you need to build, maintain, and enjoy the lifelong benefits of living a healthy lifestyle.

Understanding the Power of Habits

Before you can change your habits, it is crucial to understand what they truly are and how they work. A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. Think of it as a shortcut your brain uses to save effort. Once an action becomes a habit, you start to do it without even thinking about it, freeing your brain to focus on other things. This is why breaking or building habits can be so challenging—it’s not a conscious decision but a deeply ingrained pattern of behavior.

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Habits consist of a three-part loop: the cue, the routine, and the reward. The cue triggers the habit, the routine is the behavior you perform, and the reward is the benefit you get from the behavior. Understanding this loop is crucial to changing or forming new habits.

Choosing the Right Habits

Now that you understand the habit loop, the next step is to choose the right habits to build. This might seem obvious, but it’s an often overlooked step. Many times, we pick habits that we think we should have, rather than habits that will genuinely benefit us. It’s important to remember that everyone’s health needs are unique. What works for one person might not work for another.

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Choose habits that align with your personal goals and fit well into your already established routine. The more seamlessly a new habit fits into your life, the easier it will be for you to maintain it over time. If you’re unsure where to start, consider habits regarding exercise, diet, sleep, and mental health. These areas provide a multitude of options that can help improve your overall health.

Strategies for Building Habits

Once you’ve chosen your new habit, it’s time to start building. Start small. It’s better to successfully maintain a smaller habit than to fail at a larger one. For example, if your goal is to start exercising, don’t commit to working out for an hour every day. Instead, start with 15 minutes a day, and gradually increase the time as the habit becomes more ingrained.

Link your new habit to an existing one. This technique, known as habit stacking, can make it easier for your brain to connect the new behavior to a familiar routine. For instance, if you want to start reading more, link it to your morning cup of coffee. Soon, you’ll associate having coffee with reading, and the new habit will feel like a natural part of your day.

Establishing Rewards

Rewards play a critical role in habit formation. They provide a sense of accomplishment and help reinforce the desire to repeat the behavior. It’s important to choose rewards that are immediately enjoyable, as our brains are wired to prioritize immediate gratification.

However, be careful not to select rewards that undermine your new healthy habit. For example, if your new habit is to exercise daily, don’t reward yourself with a high-calorie treat afterward. Instead, choose rewards that contribute to your overall wellbeing, such as a relaxing bath or an episode of your favorite TV show.

Persistence is Key

Building a new habit takes time. According to a study published in the European Journal of Social Psychology, it takes an average of 66 days for a new behavior to become automatic. So, it’s normal if your new habit doesn’t feel natural right away. You must be persistent and patient.

Remember, it’s okay to slip up occasionally. What matters is that you get back on track as soon as you can. Don’t let one setback derail your entire journey. It’s not about perfection; it’s about progress.

In conclusion, building healthy habits that last is a gradual process. It’s about understanding how habits work, choosing the right habits, starting small, linking the new habit to an existing one, rewarding yourself appropriately, and being patient. With these strategies, you’ll be well on your way to a healthier, happier life.

Developing long term strategies for maintaining habits

Maintaining good habits is just as important as creating them. Once you’ve built a healthy habit, your next goal should be to make it a permanent part of your life. Remember, short-term changes won’t yield long-term benefits; it’s the habits that you maintain over time that will transform your life for the better.

One of the most effective long-term strategies is habit tracking. Keeping track of your progress can be highly motivating. It allows you to visualize your progress and gives you a sense of achievement. You can use a simple calendar or a habit-tracking app for this purpose. Every time you perform the habit, you mark it on your tracker. Over time, you’ll see a chain of successes, which will motivate you to keep going.

Accountability is another powerful tool for maintaining habits. Having someone who knows about your goals can provide encouragement and support. This person can be a friend, family member, or even a mentor. Regularly share your progress with them. Their feedback and support can keep you motivated, even during tough times.

Remember, consistency is key when it comes to maintaining habits. Even on days when you don’t feel like it, make an effort to perform the habit. Over time, this consistency will make the habit automatic, and you’ll no longer need to rely on willpower alone.

Changing bad habits into good ones

Let’s face it, we all have some bad habits we’d like to get rid of. These might include unhealthy eating, lack of exercise, or even negative thinking. The good news is, it’s entirely possible to change these habits. All it requires is a bit of understanding, strategy, and patience.

Firstly, identify the routine and reward associated with the bad habit. Once you’ve figured this out, you can start changing the routine while keeping the same reward. This approach leverages the existing habit loop and makes it easier to introduce new, healthier behaviors.

For instance, if your bad habit is snacking on junk food when you’re stressed, try to find a healthier routine that provides the same reward (stress relief). This could be taking a few minutes to meditate, going for a walk, or even calling a friend. Replace the unhealthy routine with the healthier one, and over time, this new routine will replace the old one in the habit loop.


Building and maintaining healthy habits isn’t always easy, but it’s definitely worth it. By understanding the power of habits, choosing the right ones, linking them to existing habits, rewarding yourself appropriately, and employing long-term strategies, you can build and maintain habits that will significantly improve your quality of life.

Remember, the journey to a healthy lifestyle is not about perfection. It’s about making consistent progress, even if it’s small. So, don’t be discouraged by setbacks. Pick yourself up, dust yourself off, and get back on track. Your future self will thank you.

So, this Black Friday, instead of indulging in retail therapy, invest in your health. Start building those healthy habits. Your journey towards a healthier, happier life starts today.

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