How to build healthy habits that stick

Ever try forcing yourself to do something you disliked over and over because it was supposedly “good” for you? Science says there’s a better way.

Let’s dive a little deeper…

Think of this technique like a loop—but the kind you’re actually OK getting stuck in! It starts with a cue (dinner cleanup), which signals the healthy behaviour (prepping breakfast), which leads to a positive impact (you feel in control knowing you’re set up for a filling morning meal). Then it all repeats the next night.

If your behaviour has an immediate positive impact, consider it a bonus. Those actions are even more reinforcing, meaning we’re more likely to want to do them again. And the more we repeat a simple behaviour at the same time using the same cue, the more likely it’ll become a habit.

There are so many ways to reach your goals—avoid forcing anything that gives you the ick (a.k.a. a sudden feeling of disgust). Don’t like breakfast at home? Dread the treadmill? Take them off the schedule and focus only on things you enjoy. And if any behaviour seems “too easy”, that’s the point. Habits—like the rest of this journey—don’t have to be complicated.