We all know we should exercise more, eat healthier, or maybe stop doom-scrolling Instagram before bed, but it's easier said than done. But somehow, those habits never quite stick. You might start with the best intentions, only to find yourself back on the couch a week later with a bag of chips, wondering how it all went wrong. Building new habits can be challenging, but it doesn't have to feel like running a marathon (unless that's your new habit—yes, it will feel like that).
So the obvious question is how do we form healthier habits that stay with us?
The Science of Habit Formation
Habits are your brain's way of going on autopilot to save energy. Think of your brain like that friend who insists on taking the same route to work every day because it's "easier"—even though it involves dodging potholes the size of craters. According to Charles Duhigg, author of The Power of Habit, habits consist of a three-part loop: cue, routine, and reward. It's like that time you couldn't stop binge-watching a series:
The cue was the notification for a new episode.
The routine was watching it in one sitting.
The reward was the sweet, sweet satisfaction of knowing what happens next.
Cue: The trigger that kicks off the habit. It could be something as simple as seeing your running shoes by the door or the existential dread that reminds you it's time to start saving for retirement.
Routine: The actual behavior you perform. This could be anything from scrolling through Instagram for hours (we've all been there) to going for that jog you've been planning since 2018.
Reward: The payoff that makes your brain go, "Hey, that was nice, let's do it again!" It could be the endorphin rush after a workout or, more realistically, the permission to eat an entire pizza because, hey, you worked out today
By understanding this loop, you can start to reprogram your brain.
Strategies for Building Healthy Habits
Start Small (Like, Really Small): Trying to run a marathon when you haven't exercised since high school gym class is like writing a novel before learning the alphabet. Instead, start with something you can't possibly fail at, like walking around the block or doing simple squats, and then slowly build upon these habits. If you're directly starting by running 5 km on the first day, I guarantee that by the second day, you will have already lost all the motivation.
Set Clear and Specific Goals: Vague goals are the enemy of progress. Instead of saying, "I want to eat healthier," try something like, "I will eat one vegetable today that isn't deep-fried." Or, "I'll go to bed by 10 PM," rather than "I'll try to get more sleep"
Identify existing cues that can trigger your new habit: Linking your new habit to an existing one makes remembering easier. And who knows? You might end up with an entire chain of good habits, like some kind of super-organized, healthy-domino-effect
Implement the Two-Minute Rule: Use the two-minute rule to overcome procrastination and make new habits easier to start. This principle suggests that any new habit should take less than two minutes. For instance, if you want to develop a reading habit, start by reading for just two minutes each day. Once the habit is established, you can gradually increase the time.
Track Your Progress: Remember how good it felt to get a gold star on your homework in school? Turns out, adults aren't that different. Keeping track of your progress can help reinforce your new habit. Use a habit tracker app or a simple calendar to mark off each day you complete your habit. Seeing your progress visually can provide motivation and a sense of accomplishment.
Stay Accountable: Share your goals with a friend or join a support group to increase accountability. Having someone to share your progress with or to provide encouragement can keep you motivated and committed to your new habit.
Maintaining Healthy Habits
Be Patient and Persistent: Rome wasn't built in a day, and neither is a new habit. Research says it takes an average of 66 days for a new habit to stick, so don't give up if you're not a vegetable-loving, early-rising, flossing superstar by next week.
Focus on the Process, Not Just the Outcome: Enjoy the little wins along the way instead of just chasing the end result. Did you eat one green thing today? High five! Did you put on your workout clothes? You're halfway there! Celebrating small victories keeps you motivated, and who doesn't love an excuse for a bit of self-congratulation?
Adapt and Adjust: Life is unpredictable. Don't throw in the towel if your habit routine gets thrown off (hello, surprise work trip, or unexpected Netflix release). Adjust, adapt, and find a new way to fit that habit into your day, even if it means squats while brushing your teeth.
Building healthy habits is less about grand transformations and more about understanding yourself—your triggers, motivations, and limitations. It's about creating a life that aligns with your values and goals naturally, not forcedly. Remember that every habit you build is a vote for the person you want to become, and while the process might not be glamorous or easy, it's gratifying. So, as you embark on this journey, stay curious about your behaviors and be willing to experiment with what works for you. After all, the path to better habits is not a straight line but a winding road full of discoveries, adjustments, and opportunities to laugh at the quirks of being human.
-Nidhi Jain
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