Building healthy habits can feel difficult and oftentimes even when we have the best of intentions, we still struggle to implement them or uphold them. With a few little steps, we can make a big difference in forming consistent and ongoing habits. Here’s some ways to use small shifts to build new habits:
1. Make habits tiny on purpose.
Your brain loves achievable tasks. Instead of aiming for a 30-minute workout, start with two minutes of stretching. Small actions create quick wins, which release dopamine and make you want to return to the habit.
2. Anchor new habits to something you already do.
This is called habit stacking. Pair a new behavior with an existing routine—like doing deep breaths after brushing your teeth or drinking a glass of water before your morning coffee. When habits are tied together, the brain treats them as one.
3. Remove barriers wherever you can.
The easier a habit is to start, the more likely it is to stick. Keep your journal on your bed, lay clothes out the night before, keep preferred snacks where you can see them. Reducing the smallest barriers can lead to better outcomes of a habit sticking.
4. Reward yourself immediately.
Your brain responds strongly to positive reinforcement. After completing the habit—even a tiny version—give yourself a moment of pleasure: a favorite song, a few minutes outside, or simply a mental “good job.”
Affirmations are a great way to give yourself a quick reward! Check out some workplace affirmations here.
5. Change your environment, not just your mindset.
We rely heavily on cues. If your environment nudges you toward the habit, your brain follows. Put a book by the couch, leave a water bottle on your desk, or keep your yoga mat unrolled. Setting the stage for the outcome we are expecting is key.
6. Focus on identity, not perfection.
Tell yourself, “I’m someone who takes care of my body” rather than “I must work out every day.” Reframing the messaging we have surrounding our habits and goals positively impacts how we see ourselves and what we think we can do. Miss a day? You’re still that person.
7. Use “just one” when motivation is low.
Just one page, one walk around the block, one stretch. This lowers mental resistance and often leads to doing more once you’ve started. It reminds us that any step towards our goals is more than none.
Healthy habits don’t require massive willpower. It instead is more about changing the way we speak to ourselves, setting a realistic and achievable goal, and cheering ourselves on along the way!
Dana Rivera, LCPC
Looking for a habit that increases your movement? Check out our community webinar ‘Spring Awakening’ that combines an entry-level yoga flow and art therapy.
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