{"id":15492,"date":"2026-01-13T17:14:00","date_gmt":"2026-01-13T10:14:00","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15492"},"modified":"2026-01-13T17:14:00","modified_gmt":"2026-01-13T10:14:00","slug":"how-to-create-habits-that-actually-stick","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15492","title":{"rendered":"How to Create Habits That Actually Stick"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-start=\"427\" data-end=\"642\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-317218 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-scaled.jpg\" alt=\"\" width=\"645\" height=\"430\"\/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-317218 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-scaled.jpg\" alt=\"\" width=\"645\" height=\"430\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-768x512.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-1536x1024.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-2048x1365.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2026\/01\/shutterstock_2709135325-150x100.jpg 150w\" sizes=\"auto, (max-width: 645px) 100vw, 645px\"\/><\/p>\n<p data-start=\"427\" data-end=\"642\">Habits and behaviors are the actions that create the building blocks of our lives. Sometimes those <a href=\"https:\/\/fitbottomedgirls.com\/2025\/02\/episode-156-the-science-behind-successful-habit-change-with-dr-kyra-bobinet\/\">habits<\/a> and behaviors align with our desires and values, shaping healthy routines that make our lives more enjoyable.<\/p>\n<p data-start=\"644\" data-end=\"738\">Other times, we have habits or behaviors that keep us stuck in cycles that don\u2019t feel so good.<\/p>\n<p data-start=\"740\" data-end=\"872\">Unfortunately, it can be really tricky to change a behavior or habit\u2014especially if it\u2019s deeply ingrained in the fabric of our lives.<\/p>\n<p data-start=\"874\" data-end=\"948\">Ease and familiarity tend to win over things that are new and challenging.<\/p>\n<p data-start=\"950\" data-end=\"1061\">Plus, we tend to prefer change that is radical and immediate over change that is slow, steady, and sustainable.<\/p>\n<p data-start=\"1063\" data-end=\"1244\">If you want to change a behavior or adopt a new habit that\u2019s different from the patterns you\u2019re currently in, there <em data-start=\"1179\" data-end=\"1184\">are<\/em> ways to make this process smoother\u2014and far more successful.<\/p>\n<p data-start=\"1246\" data-end=\"1356\">Below are five practical ways to begin introducing and integrating a new habit or behavior into your life.<\/p>\n<h2 data-start=\"1363\" data-end=\"1385\"><strong data-start=\"1366\" data-end=\"1385\">1. Make It EASY<\/strong><\/h2>\n<p data-start=\"1387\" data-end=\"1595\">It\u2019s got to be easy. Some experts call this \u201clow-hanging fruit,\u201d while others might call it small steps toward a larger <a href=\"https:\/\/fitbottomedgirls.com\/2018\/09\/5-reasons-why-youre-not-reaching-your-fitness-goals\/\">goal<\/a>. The idea is to make the new habit or behavior so easy that it\u2019s hard to say no to.<\/p>\n<p data-start=\"1597\" data-end=\"1787\">Often, with New Year\u2019s resolutions or new habits, we get really ambitious with our goals and expectations. But most people can\u2019t go from zero to 100 without several tiny steps along the way.<\/p>\n<p data-start=\"1789\" data-end=\"2043\">For example: if you want to start lifting weights but have never lifted before, you\u2019re probably not going to jump straight into lifting four days a week with <a href=\"https:\/\/fitbottomedgirls.com\/2019\/01\/a-beginners-guide-to-picking-up-a-barbell-part-1\/\">barbells<\/a> and heavy loads (over 100 pounds). That would likely feel too daunting to even attempt.<\/p>\n<p data-start=\"2045\" data-end=\"2123\">Instead, you might start with one day a week and do just one set of exercises.<\/p>\n<p data-start=\"2125\" data-end=\"2305\"><strong data-start=\"2125\" data-end=\"2146\">Why this matters:<\/strong> Starting small might feel like you\u2019re not doing much, but what you\u2019re actually doing is laying the foundation for bigger, more confident action in the future.<\/p>\n<p data-start=\"2307\" data-end=\"2375\">Choosing an easy action isn\u2019t a cop-out\u2014it\u2019s a strategy for success.<\/p>\n<p data-start=\"2377\" data-end=\"2556\"><strong data-start=\"2377\" data-end=\"2392\">What helps:<\/strong> Instead of focusing on the big goal, ask yourself what would feel genuinely easy to accomplish right now. Break the habit into manageable chunks of time or effort.<\/p>\n<h2 data-start=\"2563\" data-end=\"2586\"><strong data-start=\"2566\" data-end=\"2586\">2. Be CONSISTENT<\/strong><\/h2>\n<p data-start=\"2588\" data-end=\"2754\">Part of what makes a habit or new routine stick is consistency. This might mean doing the same thing every day, or doing the same thing at a dedicated time each week.<\/p>\n<p data-start=\"2756\" data-end=\"2857\">Regardless of whether your habit is daily, weekly, or even monthly, consistency is what matters most.<\/p>\n<p data-start=\"2859\" data-end=\"2935\">When you make a habit easier to do, consistency becomes much more realistic.<\/p>\n<p data-start=\"2937\" data-end=\"3114\">For example: if you want to start meditating every day, aiming to sit and count 20 breaths is far more sustainable than committing to a 10-minute meditation practice right away.<\/p>\n<h2 data-start=\"3332\" data-end=\"3367\"><strong data-start=\"3335\" data-end=\"3367\">3. Create a Reliable TRIGGER<\/strong><\/h2>\n<p data-start=\"3369\" data-end=\"3462\">Another way to support consistency is by using a trigger\u2014a reminder that initiates the habit.<\/p>\n<p data-start=\"3464\" data-end=\"3565\">A classic example of a trigger that <em data-start=\"3500\" data-end=\"3509\">doesn\u2019t<\/em> always work? An alarm clock. You can always hit snooze.<\/p>\n<p data-start=\"3567\" data-end=\"3740\">But some triggers are harder to ignore. For instance, when you hear the \u201cding\u201d of a text message, you\u2019re likely to at least glance at your phone, if not respond immediately.<\/p>\n<p data-start=\"3742\" data-end=\"3825\">Finding that kind of built-in \u201cding\u201d for a new habit can take some trial and error.<\/p>\n<p data-start=\"3827\" data-end=\"4072\"><strong data-start=\"3827\" data-end=\"3842\">What helps:<\/strong> Think about when you want to do the habit and what you\u2019re already doing around that time. What clearly signals the end of one task and the beginning of another? That transition point is often the best place to insert a new habit.<\/p>\n<h2 data-start=\"4079\" data-end=\"4134\"><strong data-start=\"4082\" data-end=\"4134\">4. STACK Your New Habit Onto an Existing Routine<\/strong><\/h2>\n<p data-start=\"4136\" data-end=\"4243\">Another powerful approach is habit stacking\u2014sliding a new habit into an existing, well-established routine.<\/p>\n<p data-start=\"4245\" data-end=\"4478\">Think about routines you already do every day. Maybe you walk your dog every morning. Maybe you brush your teeth before bed. These routines are already automatic and include several smaller actions you don\u2019t even think about anymore.<\/p>\n<p data-start=\"4480\" data-end=\"4679\">Adding one small, simple action into an established routine gives you an easy entry point. You don\u2019t have to create a brand-new habit from scratch\u2014you simply build onto something that already exists.<\/p>\n<p data-start=\"4681\" data-end=\"4889\">For example: if you want to drink more water, you could pour a glass of water before putting the leash on your dog. Or you could leave a full glass on the counter and drink it when you get home from the walk.<\/p>\n<p data-start=\"4891\" data-end=\"5068\"><strong data-start=\"4891\" data-end=\"4906\">What helps:<\/strong> Visual cues can be incredibly useful. If a full glass of water isn\u2019t enough of a reminder, try leaving a note or placing the item you need directly in your path.<\/p>\n<h2 data-start=\"5075\" data-end=\"5122\"><strong data-start=\"5078\" data-end=\"5122\">5. Make Your Habit Part of Your IDENTITY<\/strong><\/h2>\n<p data-start=\"5124\" data-end=\"5211\">One reason new habits feel hard to adopt is that they don\u2019t yet feel like <em data-start=\"5198\" data-end=\"5211\">who we are.<\/em><\/p>\n<p data-start=\"5213\" data-end=\"5345\">We often think about habits in terms of goals instead of identity. Instead of saying, \u201cI am a runner,\u201d we say, \u201cI want to run a 5K.\u201d<\/p>\n<p data-start=\"5347\" data-end=\"5597\">Here\u2019s the difference: if you miss a run because the weather is bad or your schedule gets hectic, it\u2019s much easier to quit when running is just a goal. But if you identify as a runner, you\u2019re far more likely to pick things back up as soon as you can.<\/p>\n<p data-start=\"5599\" data-end=\"5736\"><strong data-start=\"5599\" data-end=\"5620\">Why this matters:<\/strong> Your beliefs shape your actions. Seeing yourself as someone who <em data-start=\"5685\" data-end=\"5691\">does<\/em> the habit makes it far more likely to stick.<\/p>\n<p data-start=\"5738\" data-end=\"5867\"><strong data-start=\"5738\" data-end=\"5753\">What helps:<\/strong> Try saying or writing, \u201cI am a person who ___.\u201d Even if it feels awkward at first, identity often follows action.<\/p>\n<h2 data-start=\"5874\" data-end=\"5915\"><strong data-start=\"5877\" data-end=\"5915\">Why These Strategies Work Together<\/strong><\/h2>\n<p data-start=\"5917\" data-end=\"6117\">What you might notice is that these approaches build on one another. Consistency becomes possible when a habit is easy. Triggers and stacking reduce friction. Identity reinforces long-term commitment.<\/p>\n<p data-start=\"6119\" data-end=\"6220\">These actions don\u2019t work in isolation\u2014they support one another to make habit change more sustainable.<\/p>\n<p data-start=\"6222\" data-end=\"6390\">So whether you\u2019re revisiting habits as part of a New Year\u2019s reset or simply taking stock of what\u2019s working (and what isn\u2019t) in your life, keep these five steps in mind:<\/p>\n<p data-start=\"6392\" data-end=\"6641\">Start small and make it easy. Aim for consistency. Create a trigger that prompts action. Stack your habit onto an existing routine. And begin to see this behavior not as aspirational, but as part of who you are\u2014even if it\u2019s still a work in progress.<\/p>\n<p data-start=\"6643\" data-end=\"6807\">Lastly, if you struggle with a new habit, don\u2019t immediately give up. Often, all that\u2019s needed is a small tweak\u2014adjusting the timing, the effort, or the expectation.<\/p>\n<p data-start=\"6809\" data-end=\"6843\">And remember: <strong data-start=\"6823\" data-end=\"6843\">you\u2019ve got this. <\/strong><em>\u2014Naomi<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2026\/01\/how-to-create-habits-that-actually-stick\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Habits and behaviors are the actions that create the building blocks of our lives. Sometimes those habits and behaviors align with our desires and values, shaping healthy routines that make our lives more enjoyable. Other times, we have habits or behaviors that keep us stuck in cycles that don\u2019t feel so good. Unfortunately, it can &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15492","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15492","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15492"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15492\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}