Setting the Foundation: How to Build Habits
start habits that stick in 2025!
The new year is a perfect time to reset, refocus, and reimagine what your life can look like.
It’s when motivation is high, and dreams of a better version of yourself seem within reach.
But how do you ensure that your goals don’t fizzle out by February?
The key lies in building habits—the small, consistent actions that compound over time to create meaningful change.
Here’s how to set the foundation for habits that stick.
Start Small and Specific
When setting new habits, it’s tempting to aim high. While ambition is great, trying to overhaul your entire life at once is a recipe for burnout. Instead, choose one or two areas of focus and break them down into small, manageable actions.
Example: Instead of saying, “I’ll exercise every day,” commit to “I’ll do a 5-minute workout three times a week.” Once this becomes routine, you can build on it.
Anchor Habits to Existing Routines
One of the easiest ways to make a habit stick is to tie it to something you already do regularly. This is called “habit stacking” and was popularized by James Clear in Atomic Habits.
Example: If you want to start meditating, pair it with your morning coffee: “After I pour my coffee, I’ll sit for two minutes and focus on my breath.”
Make It Easy
The more friction there is to starting a habit, the less likely you are to do it. Remove barriers and make the action as simple as possible.
Tips to reduce friction:
Lay out your workout clothes the night before.
Keep a journal by your bed if you want to start a gratitude practice.
Use apps or reminders to nudge you at the right time.
Track Your Progress
Tracking your habits can increase your chances of success by creating accountability and giving you a sense of accomplishment.
Methods for tracking:
Use a habit tracker app.
Check off days on a calendar.
Journal your daily wins.
Focus on Identity Over Outcomes
Habits that stick are often tied to a shift in identity. Instead of focusing solely on what you want to achieve, think about who you want to become.
Example: Instead of saying, “I want to lose weight,” adopt the mindset, “I am someone who makes healthy choices.” Each action you take reinforces that identity.
Embrace Imperfection
Perfection is the enemy of progress. Missing a day doesn’t mean failure; it’s simply a natural part of the process. The key is to avoid letting one slip spiral into giving up entirely.
Tip: Follow the “never miss twice” rule. If you miss one day, commit to showing up the next.
Celebrate Small Wins
Every step forward is worth celebrating. Positive reinforcement keeps you motivated and makes the process enjoyable.
Example: Treat yourself to a new book, share your progress with a friend, or simply take a moment to appreciate how far you’ve come.
Find Accountability
Having someone to check in with can significantly increase your chances of sticking to a habit. This could be a friend, a coach, or an online community.
Join a group: Participating in challenges like the Scroll-Free Challenge can provide a built-in support system and shared motivation.
Plan for Obstacles
Life will inevitably throw curveballs, so it’s essential to have a plan for when things don’t go perfectly. Anticipate potential challenges and decide how you’ll respond.
Example: If you know you’ll be traveling, plan a quick, portable workout you can do in your hotel room.
Review and Adjust
Periodically evaluate your habits to see what’s working and what’s not. Don’t be afraid to tweak your approach or try new strategies.
Reflection questions:
What habits have I maintained?
What obstacles have I faced, and how can I address them?
How has my mindset or identity shifted?
Ready to Start?
Building habits that stick is a journey of small, consistent steps. If you’re ready to take control of your routines and create meaningful change, schedule a consultation call with me today. Together, we’ll develop a personalized plan to help you succeed.
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risk free, commitment free, minimal cringe.. coach chris