Habits and behaviors are the actions that create the building blocks of our lives. Sometimes those habits and behaviors align with our desires and values, shaping healthy routines that make our lives more enjoyable.
Other times, we have habits or behaviors that keep us stuck in cycles that don’t feel so good.
Unfortunately, it can be really tricky to change a behavior or habit—especially if it’s deeply ingrained in the fabric of our lives.
Ease and familiarity tend to win over things that are new and challenging.
Plus, we tend to prefer change that is radical and immediate over change that is slow, steady, and sustainable.
If you want to change a behavior or adopt a new habit that’s different from the patterns you’re currently in, there are ways to make this process smoother—and far more successful.
Below are five practical ways to begin introducing and integrating a new habit or behavior into your life.
1. Make It EASY
It’s got to be easy. Some experts call this “low-hanging fruit,” while others might call it small steps toward a larger goal. The idea is to make the new habit or behavior so easy that it’s hard to say no to.
Often, with New Year’s resolutions or new habits, we get really ambitious with our goals and expectations. But most people can’t go from zero to 100 without several tiny steps along the way.
For example: if you want to start lifting weights but have never lifted before, you’re probably not going to jump straight into lifting four days a week with barbells and heavy loads (over 100 pounds). That would likely feel too daunting to even attempt.
Instead, you might start with one day a week and do just one set of exercises.
Why this matters: Starting small might feel like you’re not doing much, but what you’re actually doing is laying the foundation for bigger, more confident action in the future.
Choosing an easy action isn’t a cop-out—it’s a strategy for success.
What helps: Instead of focusing on the big goal, ask yourself what would feel genuinely easy to accomplish right now. Break the habit into manageable chunks of time or effort.
2. Be CONSISTENT
Part of what makes a habit or new routine stick is consistency. This might mean doing the same thing every day, or doing the same thing at a dedicated time each week.
Regardless of whether your habit is daily, weekly, or even monthly, consistency is what matters most.
When you make a habit easier to do, consistency becomes much more realistic.
For example: if you want to start meditating every day, aiming to sit and count 20 breaths is far more sustainable than committing to a 10-minute meditation practice right away.
3. Create a Reliable TRIGGER
Another way to support consistency is by using a trigger—a reminder that initiates the habit.
A classic example of a trigger that doesn’t always work? An alarm clock. You can always hit snooze.
But some triggers are harder to ignore. For instance, when you hear the “ding” of a text message, you’re likely to at least glance at your phone, if not respond immediately.
Finding that kind of built-in “ding” for a new habit can take some trial and error.
What helps: Think about when you want to do the habit and what you’re already doing around that time. What clearly signals the end of one task and the beginning of another? That transition point is often the best place to insert a new habit.
4. STACK Your New Habit Onto an Existing Routine
Another powerful approach is habit stacking—sliding a new habit into an existing, well-established routine.
Think about routines you already do every day. Maybe you walk your dog every morning. Maybe you brush your teeth before bed. These routines are already automatic and include several smaller actions you don’t even think about anymore.
Adding one small, simple action into an established routine gives you an easy entry point. You don’t have to create a brand-new habit from scratch—you simply build onto something that already exists.
For example: if you want to drink more water, you could pour a glass of water before putting the leash on your dog. Or you could leave a full glass on the counter and drink it when you get home from the walk.
What helps: Visual cues can be incredibly useful. If a full glass of water isn’t enough of a reminder, try leaving a note or placing the item you need directly in your path.
5. Make Your Habit Part of Your IDENTITY
One reason new habits feel hard to adopt is that they don’t yet feel like who we are.
We often think about habits in terms of goals instead of identity. Instead of saying, “I am a runner,” we say, “I want to run a 5K.”
Here’s the difference: if you miss a run because the weather is bad or your schedule gets hectic, it’s much easier to quit when running is just a goal. But if you identify as a runner, you’re far more likely to pick things back up as soon as you can.
Why this matters: Your beliefs shape your actions. Seeing yourself as someone who does the habit makes it far more likely to stick.
What helps: Try saying or writing, “I am a person who ___.” Even if it feels awkward at first, identity often follows action.
Why These Strategies Work Together
What you might notice is that these approaches build on one another. Consistency becomes possible when a habit is easy. Triggers and stacking reduce friction. Identity reinforces long-term commitment.
These actions don’t work in isolation—they support one another to make habit change more sustainable.
So whether you’re revisiting habits as part of a New Year’s reset or simply taking stock of what’s working (and what isn’t) in your life, keep these five steps in mind:
Start small and make it easy. Aim for consistency. Create a trigger that prompts action. Stack your habit onto an existing routine. And begin to see this behavior not as aspirational, but as part of who you are—even if it’s still a work in progress.
Lastly, if you struggle with a new habit, don’t immediately give up. Often, all that’s needed is a small tweak—adjusting the timing, the effort, or the expectation.
And remember: you’ve got this. —Naomi
