How to make a habit stick

Starting a new habit can be exciting but beginner’s enthusiasm fades quickly thus new habits become abandoned even without proper try. ⁠

Lets discuss some tips that could help to stay focus on your goal. ⁠⁠

Trial Month aka timed initial commitment

Decide for how long you will try really hard and stick to your plan. I recommend a month – usually it is all the time you need to make a habit automatic, thus more sustainable.⁠

But be ware, your initial commitment period can be depended on your habit. For example, for a smoker who is trying to quit, just a day without a cigarette is already a big achievement. ⁠

Nevertheless, be realistic – you cannot form a habit in a day, so while you should be proud of yourself for sticking to your plan for a day, don’t forget to keep your eyes on a bigger goal – finishing your Trial Month. ⁠

Find a calendar with a month view or make a grid of 30 squares, stick it to the place where you can see it often and start crossing these 30 days off with a big red market. Such a cliche, but works all the times! ⁠

After you really pushed through a month (and only then) congratulate yourself and allow some adjustment to your new habit if needed – i.e. swap one type of cardio to another (it is Trial month remember) but make sure your time commitment stay the same. ⁠

Do it regularly, better daily

Lets say you are committed to try your new habit for a whole Trial month.

Consistency is critical if you want to make a habit stick. If you want to start exercising, go to a gym every day for your first thirty days. Activities that you do once every few days are trickier to lock in as habits.⁠

Note of caution here – be gentle. If you never or rarely exercised before you will be sore next day after your previous workout. Go to a gym anyway (so you reinforce your habit) but spend time there stretching or doing some low impact cardio. This way you would give your body some rest and at the same time contribute another day to your Trial Month (plus a bonus: soreness of your muscles pass quicker if you move). ⁠

Another benefit of spending time on your new habit daily is that you learn more and easier and therefore the results of your hard work will appear quicker, and as you know, there is no better motivation than seeing the results of your own hard work! Your results are what eventually would transform that new habit of yours into something bigger than just a good habit, your results transform your habit into a passion! ⁠⁠

So, draw, read, dance, whatever your fond to do, daily and have fun along with it! ⁠

If you are now in a process of creating a new habit – how often do you spend time on it? ⁠

Baby Steps - Make it simple

Congratulations! You’ve decided to commit for your new habit for a month (tip 1) and do it daily (tip 2).⁠ 

Now, lets see how not to screw your new habit at this vulnerable, early days stage. ⁠⁠⁠

Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to study for thirty minutes and build on that.⁠

If you never run – make a habit to go for a brisk walk and only then start increasing your speed.⁠

Realistically assess your skill for your habit at this early stage. Your drawings may resemble these of 5 years old, your running will be at speed of walking and your squats will be few and with pink dumbbells. Some people start to think they have no talent for their chosen habit and want to give up at this point. Please don’t! You are starting from 0 and you will improve with time and effort! Just give it a try long enough – a Trial month and put some effort consistently – do it daily! ⁠

Share your Baby Steps and good luck with your new habit!⁠

Consistency vs Regularity

By a definition a habit is something that we do regularly. However, to build that urge to do things on a regular basis you may be better first turn to consistency. 

One of the definition of consistency is “the way in which a substance holds together”. 

The more consistent your habit the easier it will be to stick. Thus, create a routine and follow it precisely for a first month. Do it at the same time of the day, do it at the same location. When cues like time of day, place and circumstances are the same in each case it is easier to stick.⁠⁠

Buddy Up

Get a Buddy. Find someone who will go along with you and keep you motivated if you feel like quitting.⁠

So much likely you are going to that run if you know that your friend already waiting for you. So much likely you will continue these music lessons if you have somebody who, as you, has ups and downs and ready to share these.⁠

Do you have an experience to start new habit with and without a buddy? Share your stories!⁠

Expected slow-down

Remind Yourself – Around two weeks into your commitment it can be easy to forget. Your novice exitment dries out and you start to feel that your habit is quite a hard work. It is expected! 

All due to lack of mastery, yet! That also lead to lack of positive results and therefore the positive reinforcement.  However don’t give up just yet! Studies have shown that in different activities from art to adhering to a new diet first noticeable results will start show up in week 3.  

Therefore, hold up! Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.⁠

Keep it up and you will see your first small victory just right around the corner!


In one month time you can enjoy a natural urge to spend time on your habit. To get there lower your bar and take it easy but persistently. You got this! 

Please, tell your story – what tricks helped you to build your habit?

Be the happiest you can be! 


Spread the knowledge, share with a friend


Spread the knowledge, share with a friend

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