How to Build Healthy Habits That Stick: 3 Easy Steps for Success

Tired of trying to incorporate healthy habits only to give up after the motivation fades? You’re not alone. The key to making a habit stick is simpler than you might think: start small and stay consistent.

We’ve all been there. You start the new year with big dreams, a fresh planner, and a pantry full of healthy foods. You buy new workout shoes and sign up for a gym membership, ready to crush your goals. For a couple of weeks, you’re unstoppable. Then life happens—your motivation fades, and suddenly, those sneakers gather dust, your gym card goes unused, and your fridge is a sad graveyard of wilted veggies.

Sound familiar? Here’s the good news: you’re not failing—your strategy is. Building healthy habits doesn’t require a complete life overhaul. It starts with one small, intentional step.

Let’s dive into three simple steps to help you build habits that last.

Why Most Healthy Habits Fail

The problem isn’t you; it’s the approach. Most people try to change too much at once. Overhauling your diet, workout routine, and sleep schedule all at the same time is overwhelming and unsustainable. The secret to lasting change is to think small—tiny, even. Incremental changes are easier to incorporate and, over time, lead to big results.

What Are Tiny Habits and Why Do They Work?

Tiny habits, a concept popularized by BJ Fogg in his book Tiny Habits, are small, easy-to-do actions that take less than 30 seconds. They work because they don’t rely on willpower or motivation, which are finite resources. Instead, they leverage routines you’ve already established, making it easier to build consistency.

Think about brushing your teeth, turning on your coffee maker, or grabbing your keys before leaving the house. These actions are effortless because they’re part of your daily rhythm. By attaching a new habit to one of these existing routines, you’re more likely to succeed.

Step 1: Start Small—Think Tiny

To create a healthy habit, start by choosing something so small that it feels almost too easy. Let’s break it down:

Big Goal: “I want to eat healthier.”

Smaller Goal: “I want to eat five servings of fruits and veggies daily.”

Tiny Habit: “I want to eat one piece of fruit with my breakfast every day.”

Starting small reduces overwhelm and sets you up for success. As you master tiny habits, you’ll naturally build momentum and confidence to take on bigger changes.

Step 2: Anchor Your Habit to an Existing Routine

The key to forming a habit is anchoring it to something you already do regularly. Think of your daily routines: brushing your teeth, making coffee, or sitting down at your desk. Use these moments as triggers for your new habit.

Here’s the formula: After I [existing habit], I will [new habit].

Examples:

After I brush my teeth in the morning, I will take my multivitamin.

After I pour my morning coffee, I will open my journal.

After I sit down at my desk, I will take three deep breaths.

After I turn off my alarm, I will say one positive affirmation.

Choose a routine that fits your lifestyle and feels natural. Mornings might work best for some, while others find midday or evening routines more effective. Experiment to find what works for you.

Step 3: Nourish and Grow Your Habit

Once your habit is in place, focus on strengthening it. Here’s how:

Celebrate Small Wins: Each time you complete your habit, celebrate! It could be as simple as saying, “I’m awesome,” or doing a little happy dance. Positive reinforcement helps cement the habit.

Track Your Progress: Use a habit tracker to monitor your consistency. Seeing your progress builds motivation.

Adjust as Needed: If a habit isn’t sticking, don’t give up. Reflect on what’s not working and make adjustments. Maybe you need a different anchor or a smaller starting point.

Overcoming Challenges

Life isn’t perfect, and neither are habits. You might miss a day or two, and that’s okay. The key is to keep going. View slip-ups as learning opportunities, not failures.

Ready to Build Your Tiny Habit?

Here’s a recap of the three steps:

1. Start with a tiny behavior (under 30 seconds).
2. Anchor it to an existing routine.
3. Nourish it with celebration and consistency.

With practice, these small changes will snowball into transformative results. Remember, it’s not about perfection—it’s about progress.

Your Turn

What tiny habit will you start today? Send me a message to share your progress—I’d love to cheer you on! And don’t forget to download my FREE guide, Four Simple Steps to Habit Stacking, to help you create more healthy habits with ease.