5 ways to make healthier habits (actually) stick

Struggling to make new, healthier habits stick? That’s because it’s hard work to literally rewire neural pathways, and your brain is designed to resist change, even when it’s good for you! Research shows that it can take anywhere from 18 to 66 days to make new habits stick. And when it comes to replacing not-so-healthy behaviors for better ones, like swapping out endless social media scrolling sessions for a calming journal ritual, it can help to have a game plan. 

When it comes to making lasting changes, we often experience a burst of motivation at first, wanting to take on everything at once and expecting to see results overnight. And then, we easily become discouraged when we revert to our old ways after just a few days. Sound familiar to you? 

But by digging deeper into why you want to incorporate new habits and taking small steps towards these intentional goals, it is possible to make big changes. At Bend, we specialize in helping members move towards healthier habits while helping them to better understand underlying motivations and challenges. 

To help you get started, we’ve put together our top science-backed tips for making healthier habits stick. And if you could use some additional support, don’t hesitate to reach out to get an appointment with Bend right away! 

How do I create my best healthy-habits game plan? 

If you’re looking to make meaningful changes in your life, start by thinking about one habit that you’d like to incorporate and try these tips to help you dig a little deeper: 

1. Understand your why. Taking time for reflection can help you uncover your true motivation to start a new habit. Do you want to feel healthier by incorporating movement into your daily life? Do you want to feel less lonely by connecting with others more often? Digging into the why of what prompted you to take action can help you to commit to new behaviors each day. Take some time to journal it out and consider talking this one through with a trusted friend, coach, or therapist.
   
   
2. Take baby steps. Try breaking your new desired behavior into small, achievable steps. For instance, if you want to run a marathon, you wouldn’t start out by going on a 26-mile jog. Instead, you’d begin with short distances to build up your endurance over time. It can be helpful to make a list of approachable actions you can take now. Then, you can set aside a few minutes each week to reflect on where you’re at and what you need to get to where you want to be. By keeping your goals realistic, you’ll be setting yourself up for success, not burnout.
   
   
3. Stack your habits. When broken down, habits are simply patterns that have become a part of our daily routine, and these patterns were created through time and repetition. Think of one healthy habit that you have and how you can link a new habit to it. For example, if you want to start doing a short meditation each day, try incorporating it into your already established routine, like sitting quietly right after you brush your teeth each morning. A great place to start is by making a list of all the actions you automatically take during the day and finding something to anchor your new behavior to.
   
   
4. Set a reminder. Try using a virtual nudge to help you take action. You can use the calendar notification or alarm setting on your phone as a reminder to stop what you’re doing and take a few minutes to focus on yourself. If you’re looking to take a walk once a day, try setting a calendar block to remind you to prioritize your new behavior. If you’re really crunched for time, you can try to make time for your habit once a week or even once a month. Remember to be realistic and lean on technology to help you commit.
   
   
5. Be gentle on yourself. Remember that forming new habits is about consistency, not perfection. Be sure to acknowledge your small steps of progress along the way. Try to think about ways to celebrate yourself each time you achieve a goal, and be kind to yourself when you don’t quite get there. 
   

Setting new habits and goals is a great way to ensure that you’re taking care of yourself and living your best possible life. Take all the time you need to get clarity on the changes you want to make, ask for support along the way, and don’t be hard on yourself when you’re thrown off track. Some habits will form quickly and others will take more time, so go at your own pace and know that the team at Bend will be here cheering you on along the way!