Sticking to new habits is hard for a lot of people. Not because they don’t want to change, but because they make it too complicated. Want to make a new habit stick? Keep it simple. Here are three practical tips you can start using today.
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Use a clear cue to kickstart your behavior
Behavior doesn’t just happen out of nowhere. It usually needs a spark: something to set it in motion. You can use that to your advantage by choosing a clear cue. This could be something you see, hear, or do.
For example:
You turn on your coffee machine? Use that moment to drink a glass of water. You make your bed? Stretch for two minutes right after. You can also help yourself by setting a reminder on your phone or placing a sticky note where you’ll see it.
By linking your new habit to something you’re already doing, it becomes more predictable and easier to remember. Eventually, it’ll feel automatic.
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Reward yourself immediately
Your brain loves instant rewards. That’s why it helps to give yourself a small reward right after doing the behavior. It creates a connection in your brain between the action and something positive. That makes you more likely to do it again.
A reward can be something simple like:
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Checking it off your to-do list
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Playing your favorite song
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Giving yourself a compliment
Or think of something else by asking yourself the following question: ‘what feels like a small reward for me?’
Give your brain something to look forward to, so repeating the behavior feels more rewarding.
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Let your habit follow something you already do
If you let a new habit follow something that’s already part of your routine, it costs less mental energy. Ask yourself: ‘when would this habit feel the easiest?’ Or: ‘what part of my day does this naturally fit with?’
For example:
Want to do a few fitness exercises every day? Try adding three minutes of movement right before you shut your laptop at the end of your workday. This way it doesn’t need to take up a separate time slot, it just becomes an extension of what you already do.
The more naturally your habit fits into your routine, the more likely it is to stick.
Simple tips, right? Link your habit to something familiar, give yourself a small reward, and place it in a logical moment of your day. That way, you’re not relying on willpower anymore, but you’re helping your brain save energy while building lasting habits.
