Develop Healthy Habits that Stick: 8 Evidence-Based Tips

We all know how important it is to develop healthy habits, but how do you actually go about making them stick? Creating lasting health habits can be a daunting task, but with the right tools and strategies, it is definitely achievable. In this blog post, we will discuss what habits are, how they are formed, and how to develop healthy habits that will last. I've include my top 6 evidence-based tips for building habits. We’ll talk about the best ways to change or build off of old habits, prepare for challenges, and make sure your new habits stay with you for the long haul.

What is a Habit?

A habit is an action or behavior that has become so common, it is done unconsciously. Habits are developed over time through repetition and often go unnoticed and below conscious awareness. Common examples of daily habits include brushing your teeth, taking a shower, eating breakfast, and these days, checking emails or scrolling social media. You can also form habits related to health and wellness like healthy eating, getting physical activity, and setting aside time for self-care. Habits can be positive or negative, and can have a profound impact on our lives, influencing everything from our health and well-being to our finances and relationships.

How do We Form Habits?

Habits are learned behaviors that are automatic, repeated, and triggered by specific cues. Habits are connected to reward-seeking and motivation. They are formed through a process called habituation, in which a behavior is reinforced through repetition.

Studies have also found that it is possible to change habits by using strategies such as repetition, cues, and rewards. By understanding the science of habits, we all can take steps to build positive habits, break negative ones, and achieve our goals.

Research has shown that it takes an average of 66 days to form a new habit, so it’s important to stay motivated and keep going even when it gets hard!

8 Evidence-Based Tips for Building New Healthy Habits that Stick

1) Start with Your Why

To create lasting health habits, start with a clear goal. What are your ultimate goals and why? Is it to run a marathon, have more energy to play with your kids, or prevent disease? Create a visual cue to remind yourself of why you are making changes in the first place, for examplea a photo or inspirational quote, and keep it nearby.

2) Break it Down

Research suggests that one of the best ways to ensure that a health habit sticks is to break it down into manageable chunks. If your goal is to read a book every week, you can break it down into reading a chapter every day. For a health example, instead of setting the goal to exercise for an hour every day, start by aiming for 10 minutes 3 days a week, and increase the duration from there. Similarly, instead of throwing away all your food in an attempt to eat healthy, start with having one healthy meal each day and then add more as the weeks go on. This makes the habit less overwhelming and easier to achieve, increasing the chances of success.

3) Schedule It, But Be Flexible

Once you know what you are going to work on, figure out when and how you are going to do it. This can include setting specific times for activities, for example, scheduling an exercise class for the same time every week or going for a 15 minute walk every day after eating lunch. However, you may need to be flexible and give yourself a break if you miss your pre-planned timing. One interesting research study evaluated two groups, one who was told to pick a time to go to the gym every single day, the other who was told to pick a time to go to the gym, with alternative times if they missed the original time. Which group do you think made it to the gym more? That's right, the group with a plan B. Anticipate challenges with your schedule (like sick kids, a workday that run late) and create a back up plan.

4) Habit Stack

Habit stacking is a technique in which you link a new habit to an existing habit. This is a method for cuing the new habit. For example, if your existing habit is brushing your teeth in the morning, you can stack a new habit of drinking a glass of water and taking a vitamin or medication. So, if you are trying to incorporate physical activity into your daily routine, you can try use habit stacking - for example after you put on your shoes in the morning, do 5 minutes of stretches or go for a short walk. By associating the new habit with an existing one, you can increase the likelihood of successfully building the new habit.

5) Set Up Rewards

Rewards could be inherent to getting the new habit accomplished, or something to look forward to after you reach your goal. For example, you may decide to only stream your favorite Netflix show or podcast while using an elliptical or stationary bike. You may find yourself heading to the gym so you can find out what happens next! The rewards can also help keep you motivated when you don't feel like sticking to the plan.

6) Track Your Progress

Tracking your progress can help you stay motivated and see the progress you're making. You can use a habit tracking tool, such as a habit tracker app, a printable habit tracking sheet, or a journal to monitor your progress and celebrate your successes. Nothing feels better than watching the check marks accumulate! If you want to start tracking your daily habits, clink the link below to download my FREE Printable Weekly Health Habit Tracker. You can print this out and stick it on your fridge, desk, or bedside table.

7) Get Support

Tell people around you about the new habit you are trying to build and the goal you want to achieve. Not only can your friends and family offer encouragement, they may can be a layer of reinforcement. Working towards your goals to be healthier may also start to rub off on those around you!

8) Prepare for Callenges

Prepare for the challenges of real life. As I mentioned before, this may include a back up plan when you missed your scheduled walk or exercise time. For example, maybe you want to cook more meals at home, and you know if your running late from work you are more likely to stop and grab some fast food. In preparing for this challenge, you may make a plan to have one or two meals prepped in the freezer, or make a plan to stop at the grocery store to by some precut vegetable to save you the prep time for a quicker meal at home. What ever you goals are, preparing for the real world challenges is a key to ultimately being successful

Breaking Bad Habits

Breaking or stopping bad habits, like quitting smoking, can be challenging, but it can help to follow the same steps listed above. One method to stop bad habits is to swap the habit for an alternative. Let's say you have a big sweet tooth or want to reduce processed foods, you can make sure to have healthier options stacked in your pantry like fruits or nuts and reach for these alternatives more often. We know that we tend to reach for what is available and visible, so having a bowl of fresh fruit out is a win win. Another effective tip is to limit set and to slowly wean yourself from the habit. For example, if you want to reduce your screen time on social media, you can use a built in timer to shut the app after a certain amount of time and use do not disturb mode. To be more extreme you may delete apps or accounts altogether or give your device to a family member at certain times of the day so that you're not tempted to look at it.

When it comes to breaking really hard habits, step 8 above, preparing for challenges, is especially important. If you want to quit smoking and you know if you go to the bar with your friends you are more likely to light up, out of habit. If you anticipate this challenge, perhaps you can plan another activity to do with your friends that will be less tempting to smoke, like going for coffee or a hike. For a swap, instead of smoking try chew gum, suck on a hard candy, or drink a large glass of water. And you can always talk to your doctor about nicotine replacement and/or other proven medications to help with quitting tobacco!

Conclusions

When working towards new health habits, it's so important to have a clear understanding of why you want to build the habit, stay positive, and maybe even strive to incorporate the change into your identity. For example, if you want to become a runner, start thinking of yourself as a runner and if you want to eat healthy, start thinking of yourself as someone who eats healthy. This positive self talk can help you stay on track. And in the end, cut yourself some slack. No body is perfect the first time they try to do something. If you fall off your healthy habits, just come back to it. You can ALWAYS come back to it. And hopefully if you follow these tips you will be successful in reaching your health goals.

For those looking for a downloadable habit tracking tool, check out my FREE Weekly Healthy Habit Tracker printable (see form below), or a habit tracking app. There are also tons of other examples of printables on pinterest and etsy. Here are a few habit tracking apps worth checking out:

1. Habitify: A habit tracking app that allows you to track your habits, set reminders, and view your progress over time. It is available for free or as a paid version with additional features.

2. Productive: An app that helps you build healthy habits by tracking your progress and sending reminders. It is available for a one-time fee.

3. Way of Life: A habit tracking app that allows you to track positive and negative habits and set reminders to stay on track. It is available for a one-time fee.

Building new habits takes time and effort, but it's totally worth it in the end if you are meeting your goals. By starting small, making it easy, being consistent, and tracking your progress, you can successfully build new habits and improve your life.

What habits are you working for this year?