How to Make New Healthy Habits Stick – Using Science-Backed Strategies

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Forming a positive new habit can be challenging but critical for improving health and well-being. Here are evidence-based tips for making sure healthy changes last. 

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Start Small and Build Up

Trying to overhaul your entire lifestyle at once often backfires by feeling too overwhelming. Instead, focus on simple habits that are manageable to sustain long-term:

  • Drink a glass of water first thing in the morning.
  • Go for a 10-minute walk on your lunch break daily.
  • Swap one unhealthy snack per week for a nutritious alternative.

Gradually increase duration/frequency as the habit sticks to maintain motivation.

Make It Convenient

Placing cues near your routine helps habits automatically trigger without much thought. Try keeping workout clothes/shoes by the door or pre-cutting vegetables in the fridge.

Schedule new routines like your workout calendar appointments or morning walks on your daily to-do list.

Celebrate Successes

Noticing and rewarding progress, like with a non-food treat after a week of on-track habits, satisfies your brain’s craving for dopamine. This positive reinforcement strengthens the desire to repeat the behavior.

Recruit an 'Accountability Buddy'

Confiding in a friend or partner about your goals creates a sense of responsibility. Check-ins keep you motivated, and they can support you through struggles or lapses.

Prepare for Plateaus and Setbacks

Minor slip-ups don't ruin progress if you refocus right away. Research shows habits solidify after 66 days of consistency on average. Be patient and stick with it!

Connect Habits to Your 'Why'

Remembering why certain routines matter to your health, happiness or values strengthens resolve on tough days. Visualize yourself achieving your most meaningful reasons for a change.

Keep Learning and Leveling Up

Staying engaged over time requires evolving habits alongside your changing needs. Periodically introduce new healthy tweaks so your progress doesn't plateau.

Mastering lifestyle changes is a continuous journey. But with patience and the right mindset, your new routines can last a lifetime.