Changing a habit can sound simple, but actually making it part of your routine takes consistency. There are several considerations for when trying to change your habits, from setting realistic goals to planning for obstacles and creating an environment that makes the new behaviour easier to repeat. Whether you want to exercise more, drink more water, walk more, or spend more time with family, starting with a manageable plan can make the process feel much easier.
Start With a Realistic Goal
Make your goal achievable from the start. If you’re not currently exercising regularly, jumping straight into six workouts a week may be difficult to maintain. Start smaller and build from there. Two or three workouts a week, an extra glass of water each day, or a short daily walk can be easier to stick with long term.
Make It Specific
“Exercise more” is vague. “Go to the gym every Tuesday and Thursday after work” gives you a clear plan.
Try defining:
- What you want to do
- When you’ll do it
- How often you’ll repeat it
The clearer the goal, the easier it is to follow.
Know Your Why
Think about why the habit matters to you. Maybe you want more energy, better strength, improved mobility, or simply more consistency in your routine. Having a reason that matters to you personally can make it easier to return to your goal when motivation drops.
Plan for Obstacles
Don’t expect every day to go perfectly. Busy schedules, bad weather, low energy, and unexpected plans will happen. Instead, create a backup plan. If you can’t walk outside, walk indoors. If you regularly forget gym clothes, keep an extra set in your car. Making a plan before the obstacle happens makes it easier to keep going.
Make the Habit Easy
Your environment can help you succeed. Keep your water bottle somewhere visible, prepare your gym clothes the night before, or schedule your workout ahead of time. The fewer steps it takes to start, the easier the habit becomes to repeat.
Don’t Worry About Being Perfect
Habit formation takes time. Research published in the European Journal of Social Psychology found that it took participants anywhere from 18 to 254 days for a new behaviour to become highly automatic. Missing one opportunity also didn’t significantly derail the process. So, if you miss a workout or forget your routine one day, simply get back to it next time.
Tell Someone
Accountability can help. Tell a friend or family member what you’re working toward, find a workout partner, join a class, or work with a Performance Coach. Sometimes knowing someone else is involved makes it easier to follow through.
Frequently Asked Questions
How long does it take to build a new habit?
There isn’t one set timeline. Canadian research from the University of Victoria found that consistency was one of the strongest predictors of exercise habit formation, with one study observing that exercising at least four times per week for six weeks helped establish an exercise habit. Rather than focusing on a specific number of days, aim to repeat the behaviour consistently enough that it gradually becomes part of your routine.
What should I do if I miss a day?
Just return to the habit at the next opportunity. Missing one day doesn’t undo your progress, and trying to be perfect can make habits harder to maintain.
Is it better to start with one habit at a time?
For many people, yes. Focusing on one or two manageable changes can make it easier to build consistency before adding more.
Build Habits That Fit Your Life
The most important considerations for when trying to change your habits are keeping your goals realistic, making them easy to repeat, and giving yourself time to build consistency. You don’t need to overhaul everything at once — small changes that fit naturally into your routine are often easier to maintain long term.
