Forming new, healthy habits often seems like a daunting task. Whether it’s cooking more nutritious meals, going to the gym regularly, or reading before bed, it can be hard to stick with something long-term. After all, you’re trying to break old habits and create new routines, which can feel like a mental and physical struggle. But don’t worry! Using simple psychological principles, you can make the process smoother and more achievable. Here’s how to get started.

What Are Habits?

Habits are actions we do without thinking, usually triggered by something in our environment. According to Charles Duhigg, a Pulitzer Prize-winning author, habits follow a simple cycle: cue, routine, and reward. For example, when you feel stressed at work (the cue), you might reach for a bag of chips (the routine). After eating the chips, you feel better (the reward). Over time, this behavior becomes a habit—whenever you’re stressed, you crave chips.

The key to changing a habit is breaking that cycle and replacing the old routine with a new one that also brings a positive reward.

How to Develop New and Healthy Habits

Developing habits that benefit your health and well-being may take time, but with a few key strategies, it’s possible to build lasting change.

Start Small and Build Gradually

It’s tempting to dive into a new habit with big goals, but research shows that starting small and gradually increasing your efforts is more effective. For example, if you want to work out regularly, begin with something simple and easy, like a 10-minute walk three times a week. As you get used to this small habit, you can slowly increase the time or frequency.

Credits: Gabin Vallet

Make SMART Goals

One way to stay on track is by setting SMART goals. SMART stands for:

Specific: Clearly define your goal.
Measurable: Make sure you can track your progress.
Achievable: Set a realistic goal that you can actually reach.
Relevant: Make sure the goal is important to you.
Time-bound: Set a timeline to achieve your goal.

For example, if your goal is to work out more, a SMART goal might be: “I will go to the gym for 30 minutes, three times a week, for the next month.”

Be Consistent

Consistency is key when developing a new habit. To help you stay on track, try doing your new habit at the same time each day. For example, set a regular time each morning for your gym routine. Consistency helps reinforce the habit loop (cue, routine, reward). Over time, this repetition will turn your goal into an automatic behavior.

Monitor Your Progress

Tracking your progress is a great way to stay motivated. Whether it’s through an app or a simple journal, keeping track of your achievements helps hold you accountable. Seeing how far you’ve come gives you a sense of accomplishment, making it easier to stay committed to your goal.

Use Your Environment to Your Advantage

Your environment plays a big role in your ability to form new habits. To make your goals easier, remove reminders of old, unhealthy habits and replace them with things that support your new habits. For example, if you want to eat healthier, clean out your pantry of junk food and stock it with nutritious options. If you’re trying to exercise more, create a space in your home dedicated to working out. Surrounding yourself with the right cues will make it easier to stick with your goals.

Final Thoughts

Building new, healthy habits takes time, but it’s totally doable with the right strategies. Start small, set SMART goals, be consistent, track your progress, and create a supportive environment. Most importantly, be patient with yourself. It’s normal to face setbacks, but with confidence and determination, you can make healthy habits a permanent part of your life!