How to Build Habits That Stick

Weekly Technique

By Weight Watchers

Published 5 May 2022

Next time you’re struggling to add a new behaviour to your routine, try pairing it with something you already have locked in. We call that piggybacking.

DEFINITION: Piggybacking. Where one desired habit or action is linked to a habit or action you're already doing regularly. If you keep doing the first thing, you'll likely keep doing the second.

Try This!

Action 1: This is something you already consistently do + A new action: Every time you do this, do this = piggybacking

Let’s dive a little deeper...

Fact: Habits form based on frequency and consistency. Myth: It takes 21 days to form a habit.

When it comes to building habits, repetition is key. That’s why pairing something you want to start doing regularly (like meditating) with a habit you’re already doing consistently (like making your bed) is helpful. The more you keep making your bed, the more likely you are to keep meditating.

And while you might’ve heard that it takes 21 days to form a habit, the truth is, there’s no set timeline you should feel pressured to meet. We all find success at our own pace and that’s totally OK. It’s all about finding those two behaviours to pair together and repeating again, and again, and again. See where we’re going here?

Week four of our monthly theme, Myth Busting