Create Habits That Last

10 Jan 2025 Return back to Blog

Building good habits doesn’t have to be hard. With a few simple tricks, you can turn any action into a habit that sticks. Let’s dive into how habits work and how you can use science to build a better life step by step.

🔄 The Habit Loop: How Habits Work

All habits follow a loop. Once you understand it, you can build new habits or break bad ones. Here’s how:

1. Cue: This is the trigger for your habit. It could be a time of day, an object, or an event.
   Example: You see your running shoes by the door.
2. Craving: This is your motivation to act. A craving gives you the energy to start.
   You feel like going for a run because you want to feel good.
3. Response: This is the action you take to satisfy the craving.
   You put on your shoes and go for a jog.
4. Reward: The reward reinforces your habit. It’s the good feeling you get after completing the action.
   You feel proud, happy, and energized!

Every habit you have—good or bad—follows this loop. If you want to build better habits, you can hack the loop to work in your favor!

📚 James Clear’s 4 Laws of Behavior Change

In Atomic Habits, James Clear shares four powerful laws to create habits:

1. Make It Obvious: You need a clear cue.
   Example: Place your gym clothes where you can see them.
   If it’s hidden, it’s easy to forget!
2. Make It Attractive: Pair your habit with something you enjoy.
   Example: Only watch your favorite show while on the treadmill.
3. Make It Easy: Start small and keep it simple.
   Example: Instead of saying “I’ll run 5 miles,” start with just putting on your shoes.
   Small wins build momentum.
4. Make It Satisfying: Reward yourself when you succeed.
   Example: Treat yourself to a smoothie after working out.
   Positive emotions reinforce the habit.

🧗 The Stages of Change

Habits don’t form overnight. Change happens in stages:

1. Precontemplation: You’re not ready. Maybe you don’t think you need to change yet.
2. Contemplation: You realize you want to change but haven’t started.
3. Preparation: You make a plan to take action.
4. Action: You begin doing the habit consistently.
5. Maintenance: You work to keep the habit going long term.

If you ever fall off track, don’t worry! Just revisit the earlier stages and keep moving forward.

📈 How Long Does It Take to Form a Habit?

This depends on how hard the habit is. According to research:

• Easy habits (like walking daily): ~25 days.
• Hard habits (like doing 50 sit-ups): ~55 days.

The key is consistency. Even if you miss a day, get back on track as soon as possible. Habits are built over time, not all at once.

🪄 BJ Fogg’s Tiny Habits Method

Dr. BJ Fogg’s method is perfect for starting small. His formula is:

“After [anchor], I will [new habit].”

Here are some examples:

• After I brush my teeth, I will floss for 10 seconds.
• After I finish my lunch, I will take a 5-minute walk.
• After I wash my hands, I will take 2 deep breaths.
• After I put my head on the pillow, I will think of one good thing that happened today.

By tying new habits to something you already do, they become automatic faster.

🎯 Bonus Tips for Success

1. Focus on one habit at a time: Don’t overwhelm yourself by trying to change everything at once.
2. Track your progress: Use a habit tracker or a simple checklist. Seeing your progress motivates you to keep going.
3. Plan for obstacles: Think ahead about what might stop you. Have a plan to overcome those challenges.
4. Celebrate small wins: Every step counts! Even small progress is progress.
5. Stay patient: Habits take time, so don’t give up if it feels slow.

💬 Final Thoughts

Good habits are the foundation of a great life. By starting small and staying consistent, you can build habits that help you achieve your goals.

What habit will you start today? 🚀