How to Create Healthy Habits That Stick

If you’re like most people, you’ve tried to create healthy habits in the past, only to find yourself back at square one after a few weeks or months. You’re not alone! Creating habits that stick can be a challenge, but it’s not impossible. With some planning, dedication, and a few simple strategies, you can create healthy habits that become second-nature.

Set Small, Attainable Goals

One of the best ways to create lasting habits is to start with small, achievable goals. If you’re trying to get into the habit of exercising more, don’t try to commit to working out for an hour every day. Start with something more manageable, like a 10-minute walk before breakfast. Once you’ve created the habit of walking, you can gradually increase the intensity and duration of your workouts. Setting small goals makes it easier to stay motivated and build on your success.

Creating mini-goals throughout the process can also help. For example, if you’re trying to create a healthier diet, you could set a goal of eating one more serving of fruit a day. You can then build on this goal by adding more fruits and vegetables to your meals over time.

Find an Accountability Partner

Having an accountability partner can be a great way to stay motivated and on track. Find someone who shares your goals and schedule regular check-ins with them. This could be a friend, family member, or even a professional coach. Having someone to check in with can help keep you accountable and provide you with extra motivation when you’re feeling down.

You can also join an online community or sign up for a class or program. This will give you access to a support system of people who have similar goals and can provide feedback and encouragement. It can also be helpful to find an online mentor or coach who can provide personalized advice and guidance.

Start with Small Changes

It’s easy to get overwhelmed when trying to create new habits. To make it easier, start by making small changes that don’t require a lot of effort. For instance, if you’re trying to get into the habit of eating healthier, start by replacing one of your unhealthy snacks with a healthier option. Once you get used to that small change, you can gradually add more healthy foods to your diet.

It can also be helpful to start by changing your environment. If you’re trying to get into the habit of exercising more, put your workout clothes where you can see them every morning so you’ll be reminded to get moving. Or if you’re trying to cut down on sugar, remove any sugary snacks from your house. Starting with small changes like these can make it easier to create long-term habits.

Track Your Progress

Tracking your progress can be a great way to stay motivated and see the progress you’re making. You can use a paper journal or a habit-tracking app to record your daily habits and mark when you succeed or fail. This will help you see how far you’ve come and keep you motivated to stick with your goals.

You can also use tracking to identify any obstacles that may be getting in the way of your progress. If you’re struggling to stick with a certain habit, take a look at your tracking data to see if there are any patterns. This can help you identify any triggers that may be preventing you from succeeding and help you come up with strategies to overcome them.


Creating healthy habits that stick can be challenging, but with the right strategies and support, it is possible. Start by setting small, achievable goals, finding an accountability partner, making small changes in your environment, and tracking your progress. With dedication and practice, you can create habits that become second-nature and improve your overall health and wellbeing.

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