Texan Magazine
If so, you’re not alone…..
HOW TO DEVELOP HEALTHY HABITS THAT STICK FOR GOOD
By Abby Kurth, MPH, MS
Clinical Nutritionist & Wellness Coach
The second week in February is known as Quitter’s Day because that’s when people give up on their New Year’s resolutions. Ouch.
A month in and you’re back to square one, wondering what went wrong. But understanding how habits work—and how to work with them—can make all the difference.
If you’re tired of fleeting resolutions and want to develop healthy habits that stick for good, read on for five practical hacks to set you up for success.
HABITS: THE BRAIN’S SHORTCUT
Before diving into how to change your habits, it’s important to understand what habits really are. In a nutshell, habits are shortcuts your brain creates to avoid using precious mental energy on mundane decisions.
Think about it: would you want to actively think about every little thing you do throughout the day? Every time you tied your shoes, brushed your teeth, or drove to work, you’d have to make a conscious decision. Sounds like a nightmare, right?
Instead, your brain has developed a way to automate many of these actions. In fact, up to 50% of our daily behavior is made up of automatic habits.
Some of these habits serve us well (e.g., brushing our teeth), while others don’t (e.g., sitting on the couch after dinner). So, when you decide to make a change—like exercising more or eating healthier—what you’re really doing is trying to create new automatic behaviors that serve your goals.
But the brain doesn’t just let go of old habits easily. The old programming is still there. The good news? You can train your brain to form new habits.
STEP 1: START SMART AND SMALL
One of the most common pitfalls in trying to form new habits is setting goals that are too ambitious or vague. Instead of saying, “I want to get healthier” or “I want to lose weight,” make your goals SMART:
Specific: What exactly will you do to get healthier, lose weight, etc.?
Measurable: How often and for how long?
Attainable: Does this goal feel easy for you?
Relevant: Is it aligned with your larger objectives?
Time-bound: When will you assess progress? Hint: One year is too long.
A SMART goal might look like: “I will exercise three times a week for 20 minutes for the next two weeks.” By breaking your goals down into small, manageable pieces, you’re much more likely to build momentum and success.
Small wins fuel the brain with a sense of accomplishment and confidence, which is essential to forming long-lasting habits.
STEP 2: CUE IT UP
Habits don’t exist in a vacuum; they’re triggered by specific cues or prompts in our environment. Our brains are wired to respond to these cues, whether it’s the sight of a candy bar, or the TV beckoning you to come watch.
To make a new habit stick, it’s essential to pair it with an obvious cue. If you want to start working out regularly, try placing your workout clothes next to the door, where you’ll see them when you come home. Or, if you want to drink more water, keep a water bottle at your desk so you’re constantly reminded.
It’s also important to hide cues for old habits. If you’re trying to eat fewer junk foods, don’t keep chips or cookies in sight. By manipulating your environment in this way, you make the healthy choice the easier one.
For example, let’s say you already have a habit of snacking when you open the fridge. Use that action as a cue for a new habit: “When I open the fridge, I’ll drink a glass of water first.” Over time, that action will become automatic.
STEP 3: WANT POWER
Creating a habit is not just about the “how” but also the “why.” For habits to stick, they need to be desirable—something that gives us a sense of pleasure or reward.
We’re wired to seek out things that are rewarding because they increase the “feel good” chemical, dopamine. The chocolate bar, the TV binge, the endless scrolling through social media—they all trigger dopamine and create a sense of pleasure. But what if you could pair your desired habit with something equally rewarding?
For example, only allow yourself to watch your favorite TV show while exercising. Or, team up with a friend who’s also working on their fitness goals and use each other’s company as motivation. The key is to make the new habit feel as rewarding as possible.
It also helps to shift your mindset. Instead of thinking, “I have to exercise,” reframe it as, “I get to exercise, and I always feel better afterward.” This simple switch can make a huge difference in your motivation to stick with your new habit.
STEP 4: MAKE IT EASY
If you want a new habit to stick, you need to make it as easy as possible to begin.
James Clear, author of Atomic Habits, recommends starting with a two-minute version of the habit. For instance, if you want to start exercising, your first step could be as simple as putting on your workout shoes or walking around the block.
Just get started. The hardest part is often simply beginning.
STEP 5: REWARD YOURSELF
To reinforce a new habit, it’s essential to celebrate small successes along the way. Immediate rewards make it more likely you’ll repeat the behavior.
This could be as simple as checking off a calendar after completing a workout, giving yourself a pat on the back for making healthy food choices, or let your fitness tracker celebrate your success.
Equally, notice how bad habits make you feel. When you eat junk food, does your stomach hurt? When you skip your workout, does your energy dip? Recognizing the consequences of both good and bad habits can further reinforce your motivation to continue making positive choices.
CONCLUSION: Progress, Not Perfection
Forming new, healthy habits takes time—and patience. If you experience a setback or miss a day, don’t quit. A lapse is just an opportunity to learn and get back on track.
Ask yourself regularly: “Who do I want to be?” With each small step forward, you’re moving closer to the person you aspire to become.
With time, consistency, and the right strategies, you’ll find success!
BIO
Abby Kurth, MPH, MS is a Nutritionist, Wellness Coach and author of Wellness is More Than Weight: Easy Steps to Change Your Health Habits and Your Life. A free 2-minute quiz is available at abbykurthnutrition.coach to determine what you need to make your new habits successful.
ABBY KURTH, MPH, MS
Clinical Nutritionist & Wellness Coach
