Cara Tucker

Building healthy habits can feel overwhelming at first, but it doesn’t have to be! Healthy habits are simply small actions and behaviours that support your overall goals for a balanced, fulfilling lifestyle. In this post, I’ll guide you through simple steps to create habits that align with your values and set you on a path to long-term success.

1. Start small

The key to creating healthy habits is to start small—really small. Focusing on just one simple, quick, easy-to-do habit helps build consistency and confidence. By stacking this new habit alongside something you already do, you’ll find it easier to integrate into your daily routine.

For example, a great habit to begin with is drinking a glass of water upon waking. This not only rehydrates your body after a night’s rest but is quick and easy to complete. By starting small and making it part of your morning routine, you’ll gain momentum and start your day on the right foot.

2. Set well-defined goals

Clear, well-defined goals are critical to forming habits that stick. It’s important that your new habit aligns with your long-term vision for your health and well-being. Take a moment to consider what kind of future self you want to be, and craft your goals around that vision.

For instance, if your long-term goal is to be more active, rather than setting a vague goal like “exercise more,” make it specific and measurable. A SMART goal – Specific, Measurable, Achievable, Relevant, and Time-bound – could be: “I will take a 10-minute walk every day after lunch for the next month.” The clearer your goals, the easier it is to track your progress and stay motivated.

3. Anticipate barriers

Even with the best intentions, obstacles like time, energy, and lack of motivation can get in the way of creating new habits. Rather than letting these barriers derail your progress, work on a plan to address them before they arise.

• Problem-solve in advance: Anticipate challenges, like a busy schedule or lack of motivation, and create an action plan.
• Use environmental cues: For example, if your goal is to exercise more, keep your workout clothes and shoes in a visible place as a reminder. Make the new behaviour really obvious and easy to complete.
• Rely on systems, not motivation: Motivation can wane, so don’t rely on it alone. By using cues and creating a supportive environment, your new habit can continue even on days when your motivation is low.

Additionally, having social support or accountability can make a big difference. Whether it’s a friend checking in on your progress or a group class that gives you a sense of community, social connections help keep you on track.

4. Make it enjoyable

One of the best ways to ensure your habit sticks is to make sure it brings you joy and aligns with your values. As an Occupational Therapist, I believe deeply in the principle of using meaningful activity to promote health and wellbeing.

For instance, if your goal is to build a movement habit but you don’t enjoy running, don’t make running your focus! Choose an activity that energises and excites you, whether it’s dancing, yoga, or hiking. When you align your habits with activities you love, they become more than just another task – you’ll genuinely look forward to doing them.

5. Track your progress & celebrate your achievements

Tracking your progress is a powerful tool for habit-building. Seeing your achievements laid out visually helps you stay positive and motivated. Whether you prefer to journal about your experience, use a habit-tracking app, or simply tick off a chart, the key is to find a method that works for you.

In addition to tracking your progress, don’t forget to celebrate your small wins. Every step forward is progress, and acknowledging these successes boosts your confidence. You might even want to build in rewards for yourself when you hit certain milestones. These rewards don’t have to be extravagant – treat yourself to a relaxing bath, a special treat, or an hour with a favourite hobby as a way to recognise your achievement.

Creating healthy habits is all about starting small, aligning your behaviours with your values, and staying consistent. By focusing on one simple habit, setting clear goals, overcoming barriers, and tracking your progress, you’ll set yourself up for success. Remember, the key is to make the journey enjoyable – when your habits reflect who you want to become and what you love, they’ll become a natural part of your life.

What’s one small habit you can start today? Share your thoughts in the comments below.

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