How to Make Habits That Actually Stick

Building sustainable routines and healthy habits are key in achieving long-term success in any area of life, whether it's fitness, nutrition, or personal growth. But how do you transform good intentions into lasting habits? Let’s dive into the science behind habit formation and practical strategies to make your goals stick.

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Breaking It All Down…

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First things first, we have to understand the habit loop…

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At the core of every habit is a neurological pattern known as the habit loop. This loop consists of three essential components:

1. Cue: A trigger that signals your brain to start a behavior.
2. Routine: The action or behavior itself.
3. Reward: The positive outcome that reinforces the habit, encouraging you to repeat it.

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For example, a morning workout routine might be triggered by the sound of your alarm (cue), followed by the exercise itself (routine), and then the boost of energy and satisfaction you feel afterward (reward).

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The Power of Consistency

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Research shows that consistency is crucial for habit formation. Contrary to popular belief, it’s not about willpower; it’s about repeating a behavior until it becomes automatic. Studies indicate that it can take anywhere from 18 to 254 days to form a new habit, with 66 days being the average time for a behavior to become automatic. The key is to stay consistent, even when motivation is scarce.

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Start Small: The Two-Minute Rule

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When building new habits, start with manageable actions. The two-minute rule suggests that you scale your habit down to something you can do in two minutes or less. For instance, instead of committing to a 30-minute workout, start with laying out your workout clothes the night before or doing a quick warm-up. Once you’ve mastered the small step, you can build on it gradually.

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Habit Stacking

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Habit stacking is a powerful strategy where you link a new habit to an existing one. For example, if you already have a routine of making coffee in the morning, you could use that as your cue to add a 5-minute stretch session while your coffee brews. By connecting the new behavior to something you’re already doing, it becomes easier to integrate it into your routine.

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Environment Matters

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Your surroundings have a significant impact on your habits. Make it easier to perform good habits by adjusting your environment. If you want to eat healthier, keep nutritious snacks within easy reach and you’ve grocery shopped and prepared meals for the week. If you want to develop a habit of reading, leave a book on your bedside table. By designing your environment to support your goals, you’re setting yourself up for success.

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The Role of Accountability

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Having accountability is a powerful motivator for sticking to habits. Whether it’s checking in with a coach, joining a community, or partnering with a friend, having someone to share your progress with keeps you focused and committed.

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Celebrate Your Wins

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Lastly, don’t forget to celebrate your progress, no matter how small. Cue the rewards!

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Positive reinforcement helps your brain recognize the benefits of your new habit, making it more likely that you’ll continue. Each time you complete a habit, reward yourself with something simple—a moment of reflection, a positive affirmation, or a small treat.

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Along these lines, I love using “reward stacking” as a tool to create habits. Example, I can listen to my favorite podcast WHEN I’m working out. Think habit stacking paired with your favorite thing or something you really want to do.

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We Get It, It Is Hard!

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Building routines and habits is more than just following a plan; it’s about understanding the science behind behavior change and using that knowledge to your advantage. By focusing on consistency, starting small, leveraging existing routines, and designing a supportive environment, you can create habits that align with your goals and sustain long-term growth.

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At LVLTN Coaching, we’re here to guide you on that journey and help you make lasting changes that lead to a healthier, more fulfilling life.

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Want to learn more? Listen to our podcast episode on transforming bad habits into good ones by clicking here!

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Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!