Tips for Building New Habits and Breaking Old Ones
Published: January 17, 2024 4 mins read
Imagine this: you’re standing in a dense forest, surrounded by towering trees and thick undergrowth. There’s a well-worn path beneath your feet—a familiar route you’ve walked countless times.
This path is easy, predictable, and comfortable—much like a habit deeply ingrained in your daily life.
Now, picture stepping off that path. Forging a new one through the tangled undergrowth is no small task. It’s challenging, it requires effort, and at first, progress feels slow. But with persistence, each step makes the new path clearer, more defined, and eventually, as easy to follow as the one you left behind.
This is the essence of habit formation. Whether you’re looking to break old patterns or create new ones, the process mirrors this journey through the forest. It’s not always easy, but it’s always worth it.
The second half of a man’s life is made up of nothing more than the habits he has acquired during the first half.
—Fedor Dostoevsky
1. Choose goals that are specific and realistic.
Vague intentions like “I want to exercise more” are often too abstract to inspire action. Instead, set a clear, measurable target: “I will exercise for 30 minutes, three times a week.” Specificity gives you direction; realism ensures your goal is achievable.
2. Plan it into your life.
New habits don’t happen by chance—they happen by design. Decide when, where, and how you’ll take action, and weave it into your schedule. Whether it’s blocking time on your calendar or setting a daily alarm, commit to a plan.
3. Celebrate progress, no matter how small.
Tracking your habit—through a journal, app, or even a simple checklist—helps you see the strides you’re making. Each small win builds momentum, so take time to celebrate those victories, however modest they may seem.
4. Use rewards to fuel your motivation.
Willpower alone often isn’t enough to sustain a habit. Pair your efforts with incentives that excite you. Find a buddy, join a challenge, or set up a system where you reward yourself for showing up—and create consequences for skipping out.
1. Understand the roots of your habit.
Every habit has a loop: a trigger, a routine, and a reward. Take time to analyze yours. What cues prompt the behavior? What do you gain from it? Understanding the “why” behind your habit is the first step toward change.
2. Replace, don’t erase.
Habits often stick because they fulfill a need. Instead of simply trying to stop, find healthier alternatives. Swap smoking for gum, replace evening drinks with sparkling water, or turn binge-watching into a podcast habit.
3. Minimize temptations.
Out of sight, out of mind isn’t just a saying—it’s a strategy. Remove triggers from your environment. Toss the junk food, lock up the alcohol, and uninstall apps that distract you from your goals.
4. Build a support system.
Changing habits is easier when you’re not doing it alone. Seek out a community, join a program, or partner with someone who shares your goals. Accountability amplifies effort, and encouragement keeps you moving forward.
Creating lasting change isn’t about perfection; it’s about progress. Every step you take—no matter how small—brings you closer to the person you want to become.
Ready to start your journey toward habitual excellence? Download our free Habit Design Guide and take the first step today.
