How to Build a New Habit: Your Easy Strategy Guide

Research from Duke University shows that about 40% of our daily actions are habits. So, nailing new habits (and tweaking the old ones) is key to improving your health, happiness, and overall life.

With tons of info out there that’s hard to digest, I’ve created a simple guide to help you build habits that stick.

Start Small

When struggling to form new habits, many think they need more motivation or willpower. That’s not true. Studies suggest willpower is like a muscle—it gets tired with use. Instead, start with something so easy, you don’t need motivation.

Instead of 50 pushups, start with 5. Rather than 10 minutes of meditation, begin with 1 minute.

Make it so simple you can't say no.

Make Tiny Increases

Small improvements add up fast. Forget doing something epic right away. Start small and gradually increase the challenge. Your willpower and motivation will grow with time, making it easier to stick with your new habit.

Break Habits into Chunks

Adding a small amount each day can lead to quick growth in a few months. Keep your habits manageable to maintain momentum.

Breaking down 20 minutes of meditation into two 10-minute segments or splitting 50 pushups into five sets of 10 can make a big difference.

Bounce Back Quickly

Even top performers mess up and lose track. The key is bouncing back quickly. Missing a habit once doesn’t affect long-term progress, so ditch the all-or-nothing mindset.

Plan for setbacks. Identify what might derail you and think of ways to tackle these issues. When you slip, recover quickly to stay on track. Focus on being consistent, not perfect.

Be Patient and Sustainable

Patience is crucial. Consistency and patience lead to remarkable progress. When adding weights at the gym or sales calls in your business, go slower and do less than you think you can handle.

New habits should start easy. Stay consistent and gradually increase the difficulty. It’ll get challenging soon enough.