How to Form a Habit that Sticks

In the article "Habits — A Repeat Performance" published by researchers from Duke University, it was found that more than 40 percent of the actions people perform on a daily basis are habits. Our neurological activity literally decreases when a habit is in place. This is why behavior seems so automatic, almost unconscious.

Read the full blog post: "How to Build a Habit: 8 Steps to Create Your System"

So we want to share key steps on how to form a good habit.

How to Create a Habit

The process of creating a habit is painstaking and interesting at the same time. It will be unique for everyone. Therefore, to ensure that your experience of creating a new habit is successful, we suggest that you form a personal method. We have identified key steps based on our experience and 2 popular books on how to form good habits: “Atomic Habits” by James Clear and “Tiny Habits” by BJ Fogg. So, find out how to form a habit!

Start Small

Start with something small and manageable. As Leo Babauta, author of the Zen Habits blog, says: "Make it so easy you can't say no." Imagine planting a small seed in your garden. You wouldn't start with a giant oak tree, would you?

For example, if your goal is to become more active, start with a five-minute walk every day rather than a 30-minute jog. Such tiny actions will be part of your daily life, before you even notice that, becoming stronger and more automatic.

Focus on Who You Want to Be

When we concentrate solely on the outcome, we lose the feeling of the process. Ultimately, goals can make us feel limited. And even disappointed in ourselves if things don't go as planned. Focus on the system and person you are building. Ask yourself: “Who do I want to be?” and allow your daily habits to paint that picture. This change in mindset will help you improve your habit-building process and help you enjoy your progress.

Practice Consistently

Regular practice, no matter how small, is more effective than large irregular efforts. Let's look at this with an example: reading a book. You read a book for 15 minutes on Monday, then all day on Saturday, and the next week you had no time at all. Then, first of all, you will hardly remember what you have already read. Second, you won't form a habit. After all, it is the constant and regular performance of a certain behavior that strengthens the neural pathways associated with this action, which eventually makes it more automatic and easier to perform..

Track the Process

And in order to track the regularity, you need to track the fulfillment of the habit. You can use traditional printed trackers for this purpose. Or you can use habit-tracking apps, such as the ones in our “Best Habit Tracker Apps” collection. Try both options and decide which one is more convenient for you.