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We have all been there; wanting to implement new habits but struggling with how to make those habits a consistent part of our routine. Change is hard no matter who you are! When it comes to adopting a healthier lifestyle, habits are everything. Your habits are the things you do without thinking, like hitting the snooze button 10 times before you get out of bed, going for the pot of coffee first thing in the morning when you wake up, or getting up and hitting the gym to start your day. Whether it’s eating nourishing meals or exercising regularly, small daily choices compound over time to create lasting change.
James Clear’s book, Atomic Habits provides a really great, science-backed framework that helps to make these changes more achievable. Using tools and strategies like the habit loop or habit stacking, can help to build sustainable healthy eating and fitness habits while breaking the less desirable habits that may be holding you back.
Understanding the Habit Loop
Every habit, good or bad, follows the same structure:
Cue: A trigger that prompts the habit.
Craving: The motivation or desire that fuels the behavior.
Response: The action you take.
Reward: The benefit that reinforces the habit, making you want to repeat it.
For example, consider the habit of late-night snacking:
- Cue: Watching TV after dinner.
- Craving: The desire to eat something comforting while relaxing.
- Response: Grabbing a bag of chips or the bowl of ice cream.
- Reward: The satisfaction of satisfying the craving, reinforcing the habit. We then begin to associate relaxing with eating certain foods.
The habit loop explains why certain patterns become automatic over time, but it also gives you the tools and structure to help implement better habits and break up with ones that aren’t serving you well.
How to Build Healthier Habits
To create habits that stick, you need to work with your brain’s natural tendencies. Here’s how to use the habit loop to build lasting healthy eating and fitness routines:
1.) Make the Cue Obvious
Cues kickstart the habit loop, so making them noticeable is important. Sometimes this takes pausing to really understand where the cue is coming from. Is it a desire for comfort? Is it stemming from stress? Is it simply turning the TV on and wanting to relax? Pause and ask yourself, “how am I feeling at this moment”, or “what is contributing to me making this choice”?
Sometimes cues can be as simple as modifying your environment.
- Healthy Eating Example: Keeping a bowl of fresh fruit visible on your kitchen counter to help subtly encourage more fruit consumption.
- Hydration Example: If you’re trying to drink more water, keep a water bottle on your desk or in your bag at all times.
- Fitness Example: Lay out your workout clothes the night before. If you exercise after work, leave your gym bag by the door or in your car.
2.) Make the Craving Attractive
Your brain needs a reason to act, so associating your new habits with something enjoyable increases motivation.
- Healthy Eating Example: Make healthy meals visually appealing and delicious. Add colorful veggies, experiment with flavorful spices, or make a smoothie that tastes like dessert.
- Fitness Example: Pair your workouts with something you enjoy; like listening to your favorite playlist, audiobook, or podcast while exercising.
3.) Make the Response Easy
Reduce friction to make your desired habits easier to execute.
- Healthy Eating Example: Meal prep food that aligns with your goals in advance. Chop veggies, cook carbs and protein so choices are effortless when you’re hungry and you are less likely to order take out. Don’t be afraid to rely on easy to prep meals too! Purchase already cooked protein sources or already chopped or frozen veggies for quick meals.
- Fitness Example: Start small with a manageable goal. For example, commit to 5 minutes of exercise, like a quick walk or a few stretches, and build from there.
4.) Make the Reward Satisfying
Immediate gratification reinforces habits. When you enjoy the process or see tangible progress, you’re more likely to stick with it.
- Healthy Eating Example: Track your success, such as keeping a journal of how you feel after eating more balanced meals. Celebrate how energized and focused you feel, rather than focusing solely on the scale.
- Fitness Example: Use a fitness tracker or app to see how many steps you’ve taken, how much weight you’ve lifted, or how many calories you’ve burned. The visual progress can feel rewarding and motivating.
Habit Stacking
Habit stacking is one of my favorite strategies for building new habits. It involves tying a new habit to an existing one that is already part of your routine. This leverages the momentum of your current habits to trigger new behaviors.
How to Use Habit Stacking for Healthy Habits:
- Hydration Example:
- Existing Habit: Drinking coffee every morning.
- New Habit: While your coffee is brewing, drink 16 oz of water.
- Mental Health Example:
- Existing Habit: Brushing your teeth before bed.
- New Habit: Do 5 min of journaling or meditation after brushing your teeth.
Benefits of Habit Stacking:
- Simplifies habit-building: Since the existing habit already feels automatic, the new habit piggybacks off it without requiring extra effort.
- Increases consistency: You’re more likely to stick to your habit when it’s tied to something you already do everyday.
- Creates momentum: Over time, your stacked habits become a part of your routine, just like your original habit.
Small Changes Compound Over Time
One of James Clear’s key principles that I love reminding clients of, is that small, consistent improvements lead to massive results. For example, committing to eating one extra serving of vegetables each day or taking a 10-minute walk after meals may seem minor, but these habits compound over time.
If you improve by just 1% every day, you’ll be 37 times better at the end of the year and that can completely change your trajectory. By starting small and focusing on progress, not perfection, you’ll avoid burnout and create lasting habits.
Building healthy eating and fitness habits doesn’t have to require tons of effort. By understanding the habit loop, using habit stacking, and focusing on small, consistent changes, you can create a healthier lifestyle that feels seamless over time. James Clear says in Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.” Design your systems well, and your habits will take care of the rest.
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