Building and Sticking to New Habits

Struggling to form or maintain new habits? Or finding it tough to stay consistent with routines? You’re not alone. Many of us face challenges like forgetting recurring tasks or feeling stuck when trying to establish a new routine. But with the right habit-building strategies, creating sustainable habits can become easier.

Who Can Benefit?

  • People struggling to build and maintain routines.
  • Individuals who often forget recurring tasks.
  • Anyone looking for practical tips on how to build new habits and make them stick.

4 Steps to Build Habits That Last

Building habits doesn’t have to be overwhelming. By following these four simple steps, you can discover how to make new habits that work for you:

1. Make It Obvious

Create clear cues in your environment.
Want to read more? Keep a book within arm’s reach of your favourite chair.

2. Make It Attractive

Pair your habit with something enjoyable.
For instance, treat yourself to a piece of chocolate while tidying up, or reframe the task by focusing on the positive outcomes, like a spotless house.

3. Make It Easy

Start small.
Instead of “read my book,” commit to “read one chapter.” Clear, specific actions feel more doable.

4. Make It Satisfying

Celebrate your wins!
Reward yourself after completing a task to reinforce the habit.

Why Does This Work?

Habits follow a natural pattern: cue, craving, response, reward. For example:

  • Cue: You wake up.
  • Craving: You want to feel alert.
  • Response: You grab a coffee.
  • Reward: You feel refreshed.

This cycle turns actions into habits. By using these four steps, you’re working with your brain’s natural rhythm to create routines that stick. These techniques are particularly helpful for those exploring habit building to improve mental well-being or manage neurodiverse challenges.

References

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

 

Back To Top