Forming New [Lasting] Healthy Habits

We all have habits we know aren’t serving us, or ones we wish we could build but haven’t followed through on yet. However, there are helpful approaches for taking intentional steps toward making positive change in your life.

We will start by choosing one habit you'd like to stop, or a healthy behavior you want to start…and turn it into an achievable, sustainable habit using simple but proven strategies. Also shown to be effective, is working with a coach who can help guide your action plan and support you through the process.

Why Changing Habits Is Hard (but Worth It)

Habits are behaviors we perform automatically, usually without thinking. That’s what makes them powerful, but also hard to change.

When you're building a new habit, your brain has to work harder. It uses more energy to learn and repeat unfamiliar behaviors. In fact, the brain uses about 20% of your total daily energy, and learning new routines can feel tiring at first. But the more you repeat a new behavior, the easier it gets.

Neuroscience studies show that most habits form in about 60–90 days, depending on the person and behavior. Consistency, repetition, and reward are key for rewiring your brain and making new behaviors automatic.

Step 1: Set a SMART Goal

We are all goal-oriented, so being aware of our goals is key to understanding our behavior and how to modify it. LIkewise, vague goals like “I want to work out more” or “I should eat better” rarely lead to success. Instead, set a SMART goal, which is:

• Specific: What exactly will you do?

• Measurable: How will you track progress?

• Attainable: Is it realistic and doable?

• Relevant: Does it align with your values and current needs?

• Time-bound: When will you complete or reassess it?

Example: “I will go to the gym 16 times this month (about 4 times per week), until September 30.”

This is specific, measurable, realistic, meaningful, and time-framed—exactly what your brain needs to take action and stay focused.

Step 2: Build an Action Plan

Big goals succeed through small steps. Break your goal into daily or weekly actions that fit your lifestyle. This increases follow-through and builds confidence.

For example, if your goal is to work out more:

• Choose exact days and times that fit your schedule

• Lay out gym clothes the night before

• Meal plan so hunger doesn’t derail you

• Decide in advance how you'll handle common obstacles or roadblocks

Pro tip: Make the desired behavior as easy and frictionless as possible. The fewer decisions and barriers you face, the more likely you’ll do it.

Step 3: Add Cues and Triggers

Cues are reminders that prompt you to act. Use them intentionally to build consistency.

Examples of effective cues:

• Set a phone alarm or calendar notification to remind you it’s gym time

• Place gym shoes or a water bottle by the door or in your car the night before

• Pair with an existing habit (e.g., right after eating lunch, go for a walk)

This strategy is called "habit stacking"—pairing a new behavior with a current one to make it easier to remember and do.

Step 4: Reduce Roadblocks

Identify what typically gets in the way and plan around it.

Common barriers:

• “I get too tired in the afternoon” → Try morning workouts

• “I forget my gym clothes” → Pack them the night before

• “I get distracted after work” → Go to the gym before heading home

Building new habits requires extra energy. Your brain resists change when it feels hard—so make it as easy and automatic as possible to overcome the initial habit formation process.

Step 5: Reward Yourself Strategically

The reward system in your brain plays a major role in habit formation. When a behavior feels good, your brain is more likely to repeat it.

Pair your new habit with something rewarding:

• Enjoy your favorite coffee after a morning workout

• Watch an episode of a show only on days you hit your goal

• Track your progress visually and celebrate wins

Pro tip: Avoid using food as a reward, especially “unhealthy” treats, as it can create unhelpful associations. Instead, use rewards that reinforce motivation and pride while not sabotaging progress.

And don’t forget: internal rewards like increased confidence, energy, or a sense of achievement are powerful motivators, too. Celebrate your consistency, not just your outcomes.

Step 6: Embrace the Process

Change is challenging – and that’s the point. Growth requires effort. But when you pair the challenge with structure and support, you build resilience, self-trust, and momentum.

Start small. Show up often. Celebrate each win. And keep adapting your plan to fit your life.

Try This Challenge:

1. Identify a habit you want to change OR a healthy habit you want to add

2. Create a SMART goal (Specific, Measurable, Attainable, Relevant, Time-bound)

3. Build an action plan with a few small daily/weekly steps

4. Add cues as reminders and pair new habits with existing ones

5. Remove roadblocks by planning ahead and simplifying the process

6. Reward your consistency and be proud of the progress you’re making and congratulate yourself for caring for your future self