Building Habits That Stick: Small Steps, Big Impact

Change is hard, but it’s not impossible. It requires patience, persistence, and a willingness to embrace small improvements over time. Sure, it feels great to dive into something knowing exactly how to do it, but you might miss out on the valuable lessons along the way. Often, clients come to me thinking they just need to change one thing, but quickly realize they need to start somewhere else. For instance, when aiming to lose weight, the instinct is to focus on diet or exercise—which is important—but those efforts can be a struggle if you're not getting enough quality sleep. Poor sleep can spike cravings, drain your energy, and make decision-making harder. In this case, improving sleep might be the first thing you need to address. The key is to be self-aware and dig into the root cause. Building lasting habits isn’t about sheer willpower—it’s about strategy. Here’s how to create habits that support the life you want, one step at a time.

1. Start with Self-Awareness

Before you can build better habits, you need to understand your current ones. Take a step back and observe your daily routines. What habits are serving you? Which ones are holding you back?

For example, if you want to prioritize your health but find yourself skipping workouts or stress-eating at night, take note. The goal isn’t to judge yourself but to recognize patterns. Awareness is the first step to change.

2. Define Your Trade-Offs

Every new habit comes with a trade-off. Time, energy, and attention are finite, so ask yourself: What are you willing to adjust, and what is a non-negotiable?

If morning workouts sound great but you refuse to sacrifice sleep, maybe lunchtime walks or evening yoga fit better. Being clear about what you’re willing (and unwilling) to change helps set realistic expectations.

3. Big Changes Start Small

It’s tempting to dive into an ambitious transformation, but real change happens one habit at a time. Instead of overhauling your entire diet, start with ensuring you add some protein to your morning breakfast. Want to build a reading habit? Start with five pages a night instead of aiming for a book a week.

Small wins build momentum, and momentum builds success.

4. Be Specific (Vague Goals Lead to Vague Results)

Saying, “I’ll eat healthier” is nice, but what does that actually mean? Instead, try: “I’ll add a serving of vegetables to lunch every day.” The clearer your habit, the easier it is to follow through.

Define the what, when, and how of your habit. The more specific, the better.

5. Make It Easy: Stack Your Habits

New habits stick when they’re tied to existing ones. This technique, known as habit stacking, pairs a new behavior with something you already do. It’s kind of like having a built in trigger reminding you to do the new thing.

• Want to start meditating? Do it right after brushing your teeth.

• Need to drink more water? Have a glass before your morning coffee.

• Want to stretch daily? Do it after you set your alarm at night.

By linking habits together, they become part of your routine with less effort.

6. Consistency Beats Perfection

Let go of the idea that you need to do things perfectly. Skipped a day? That’s okay. What matters is showing up more often than not. The goal isn’t an unbroken streak—it’s creating habits that fit into real life, setbacks and all. So, keep showing up for yourself. Flex that resiliency muscle!

7. Progress Over Perfection

Every step forward is a win, no matter how small. Celebrate your progress! Acknowledge your efforts, even if they’re not perfect. When you decide to walk one day instead of your usual jog, what matters is you show up for yourself. Or maybe all you have the energy for tonight is throwing together a quick bowl of pasta for dinner with a pre-made bagged salad, you still made a home-cooked meal over grabbing takeout. It may not be perfect, but it’s progress, and it’s what leads to lasting change.

Final Thoughts

Building habits doesn’t have to feel overwhelming. Start small, stay consistent, and be kind to yourself along the way. The habits you build today shape the life you live tomorrow—so start where you are and take that first step!