One of the more common questions I am asked as a fitness/wellness instructor is how to effectively change a habit. More specifically, people ask me how to incorporate a healthy habit, such as working out more regularly or going to bed earlier, or how to let go of unhealthy habits, such as consuming junk food or doomscrolling on social media. While I can’t offer any magic formula, I can share some steps that might help you build healthier habits or let go of unhealthy ones that might be hindering you from being the best version of yourself. And, probably, nothing I am sharing here is new news to you, but I hope you will find some helpful nuggets here.

What exactly is a habit? A habit is a repeated behavior that becomes automatic over time that it is performed with little conscious thought. Habits are most often formed through repetition and can range from healthy, i.e., engaging in regular exercise, to unhealthy, i.e., substance abuse/addiction, eventually becoming part of a person’s routine or pattern of behavior. To understand how habits form, we must first learn about the habit loop. A habit loop has three parts: the cue or trigger, the reward, and the routine. Here’s an example of a habit loop from my own life. I “need” a cup of coffee first thing in the morning. Mornings feel incomplete and uncomfortable without it. The immediate urge to have coffee is the cue or trigger. The routine is to make a cup of coffee, and the reward is the coffee itself.  Over time, this routine hardwires the habit loop into the brain until finally, without thought,  I awaken craving a cup of coffee.

To consider changing a habit, you must first identify the cue. This might be a specific place, time, emotion, or activity that initiates the “need” or “want” for something. Next, identify the reward. Figure out what you gain from continuing the habit. It could be relief, satisfaction, pleasure, even if it’s only temporary. Finally, recognize the routine. This is the actual action you take when you feel the cue. Seems simple enough to see the loop and then change or short-circuit it, right? However, when we layer in real-life responsibilities and stressors, such as jobs, kids, adulting, sleep, free time, hobbies, etc., it can become more complicated to implement lasting change.

How do we change a habit, then? As I mentioned earlier, first identify your cues and rewards for a particular habit. Being aware of your triggers and rewards will help with the next step. Next, develop a plan with specific goals and document it. Writing it down can help you build some accountability for your goals. Start small to create opportunities for early successes. This will also help reinforce your goals. For example, if you have never exercised daily, committing to a seven-day-per-week plan might be challenging. Committing to 2-3 workouts per week may be a more manageable and realistic way to begin. Try to replace unwanted habits with something positive. Simply eliminating a habit without a clear plan can make success more difficult and elusive. For example, instead of a hard line of no more sweets after 8 pm, you might try having a piece of fruit when you crave sweets instead. Disrupt the old habit by modifying your schedule or environment to make it more difficult to perform. For example, if it’s hard to pass by your favorite store and buy something you don’t really need, try taking a different route that does not take you past the shop. Aim for consistency, not perfection. I like the 80%/20% concept: try to follow your plan 80% of the time and forgive yourself if you miss it 20% of the time, especially in the early stages of habit change. Make sure to track your progress. Tracking will highlight your successes and help identify patterns that may need some adjustment. Lastly, expect and plan for setbacks. Setbacks occur and are opportunities for learning and reflection, not failure. Acknowledge them as they come and then return to your plan.

There are several other tools that can help with habit change. Habit stacking is a method for building new habits by linking them to an already consistent habit. To use it, first identify a current routine and “stack” a new habit immediately before or after it, using the existing habit as a trigger. This strategy is effective because it leverages the neural pathways of a well-established habit as a cue, thereby reducing the need for conscious decision-making and enhancing consistency. An example of habit stacking might be laying out your workout clothes for the next day before or after brushing your teeth at night. You already have the habit of brushing your teeth, so piggybacking a new habit before or after brushing your teeth will make it much easier to do consistently.  When working on identifying goals and steps to take in changing habits, I like the SMART goal strategy. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound, and is a positive framework for goal setting that is sustainable, clear, and trackable. A quick internet search offers customizable worksheets to get you started. Another useful tool for habit change is to get support from friends or family members. Often, articulating a new goal aloud can be a positive step toward success. Joining a group that supports your goals can also be an effective way to help stay on track. Seek professional help when and if a habit seems like it’s too much or is overtaking everything else.

Remember: when adding a new habit or letting go of an old habit, start small and be kind to yourself. Be cautious about assigning words like “bad” or “good” when talking about your habits. Celebrate your successes, big and small, with friends and family. Celebrating also reinforces the positive feedback loop in your brain, which further supports lasting change. Consistency, not perfection, is the goal here. Creating habit changes takes time, at least six to eight weeks, according to most research. Be patient and honest with yourself about progress. Stay focused and take it one day at a time, and pretty soon you will see little changes that add up to big differences in your life.