Building new habits can be transformative—whether it’s eating healthier, exercising regularly, reading more, or waking up earlier. But as most of us know, starting is often the easy part. Sticking with a new habit long enough to make it automatic is where the real challenge lies. So how do you give yourself the best shot at success, and what are the common pitfalls that can get in the way?
How to Start a New Habit
- Start Small and Specific
Instead of declaring, “I want to get in shape,” say, “I’ll walk for 10 minutes every morning.” Small, actionable habits are easier to stick to and don’t overwhelm your brain with decision fatigue.
- Attach to an Existing Routine
This is called habit stacking. You link a new habit to something you already do. For example, “After I brush my teeth, I’ll write down three things I’m grateful for.”
- Make It Obvious
Set up visual cues. Want to drink more water? Keep a filled water bottle on your desk. Want to read more? Place your book on your pillow.
- Track Progress
Use a habit tracker, app, or even a simple calendar to check off your progress. Seeing a streak grow can be incredibly motivating.
- Reward Yourself
Positive reinforcement helps habits stick. Choose a reward that aligns with your goals—a relaxing bath, a new book, or a guilt-free break.
What Can Interfere With New Habits
Even with the best intentions, several common factors can derail your efforts:
- Unrealistic Expectations
Setting goals that are too ambitious too soon (like working out an hour every day when you’ve never exercised before) can quickly lead to burnout and disappointment.
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Lack of Structure or Routine
If your days are unpredictable or chaotic, it’s hard to make room for consistency. Habits thrive on routine. Without structure, the habit has nowhere to land.
- Negative Self-Talk
That voice in your head saying “you’ll never stick with it” is powerful. Believing you’re someone who can’t build good habits becomes a self-fulfilling prophecy. A mindset shift—believing you are the kind of person who does this—goes a long way.
- All-or-Nothing Thinking
Missing one day doesn’t mean failure. But many people fall into the “I missed a day, so I blew it” trap. One slip doesn’t erase your progress—getting back on track quickly is what matters.
- Environmental Triggers
Your surroundings can either support or sabotage your goals. For instance, trying to eat healthier while being surrounded by junk food at home makes it that much harder to stick with the habit.
- Lack of Immediate Results
We live in a culture of instant gratification. But habits are investments—the payoff comes with time. If results don’t show up quickly, it’s easy to quit before the habit has a chance to work.
How to Stay on Track
- Plan for obstacles. Life will get busy or messy. Expect it. Have a plan for how to modify (not abandon) the habit when needed.
- Be kind to yourself. Progress over perfection. Every effort counts.
- Revisit your “why.” Remind yourself why you started in the first place. A strong internal reason can fuel you when motivation fades.
- Get accountability. Share your goal with a friend or join a community with similar goals.
The Bottom Line
Initiating new habits isn’t about willpower alone—it’s about strategy, environment, mindset, and compassion. Expect some bumps in the road, but know that with the right approach, lasting change is not only possible—it’s totally within your reach. One small, consistent step at a time.
What new habits do you want to start? Do you want information on habit trackers?
