Decades of behavioral science research offers us a solid roadmap for habit formation that consistently outperforms the “Just do it!” approach of yesteryear. Though evidence-based, these approaches are not complex. In fact, many habit-forming strategies deemed effective by research are the same ones that Embody readers have discovered for themselves through trial and error.
When we asked Embody readers to share their secrets to making healthy habits stick, they responded with stories that read like behavioral-science case studies. Whether it’s removing little obstacles to habits or leveraging the power of cues, readers shared hard-won, real-life wisdom that echoes carefully controlled research studies.
Their stories, paired with explanatory research, may help you avoid potholes on the road to new behaviors.
Make Behavior Change Bite-Sized. Then, Repeat
The evidence is clear: Repetition is key to behavior change. And predictable, consistent repetition only happens when the behavior is small and manageable. In one study, participants were given a list of 10 small behaviors that support weight management — like packing a healthy snack or pausing before taking a second portion — and were advised to monitor their progress with these behaviors through a daily log. Participants working from the list demonstrated greater behavior change and lost more weight in three months than did those in a control group that received traditional weight loss support. The lesson? Behavior change happens when habits are tiny enough to easily repeat every day.
Readers say:
“Whenever I start imagining where I would like my life, project, relationship, and/or health to be, I try to take a small, easy, and complete step toward that place. It’s about harnessing my impulses to do something immediate instead of fighting them. One small thing is easy to measure because it’s concrete, and it seems to work whether that one thing is sending an email, making a phone call, or doing some sit-ups.” —Doc, Texas
“Getting off the subway one or two stops early and walking the rest of the way to work. It’s a small, easy habit that starts my day in a calm way.” —Jen, Canada
“After learning I have a bulging disc in my back, I began doing HIIT (high intensity interval training) workouts and meditations on the Peloton app. It is a total recharge for my brain. Although I found HIIT difficult at first, I loved how I felt after just a 20-minute workout. The benefits are physical and mental, and it’s absolutely necessary every day!” —Meredith, California
“I think my 20-minute walk every morning stuck because it’s simple, requires no special equipment, and helps me start my day with a clear head. To keep it going, I remind myself that consistency is more important than intensity. On days I don’t feel like walking, I just step outside for a few minutes. That way, I keep the habit alive without pressure.” —Maria, Greece
Use Cues to Make Habits Automatic
We use cues all the time without realizing it. When you get into a car, it serves as a cue to secure your seatbelt, and you automatically perform the action. Behavioral research shows that having a cue for a new habit powerfully increases the likelihood of performing that new behavior.
Leverage the power of the cue by applying it to health-related behavior changes. Often, this involves connecting a new habit to an existing one, or habit stacking. If you’re trying to remember a healthy breakfast every morning, stack the new habit of eating yogurt, oatmeal, or an egg on top of your already-established habit of drinking coffee.
Readers say:
“I’ve made the habit of meditation stick by designing it to be as frictionless as possible and by habit stacking. My bedtime routine ends with brushing my teeth, and I placed meditation right after that. My study, where I meditate, is between the bathroom and the bedroom, so there’s no detour, no distraction. I set up my meditation pillow, candles, and lighter ahead of time, so everything is ready for me.” —Carmen, Germany
“Doing a plank in the morning as soon as I get up helps me feel healthy and sets the tone for healthy intentions.” —An Embody Reader in California
Remove Obstacles
Habits stick when we reduce the effort it takes to do them, also known as friction, according to habit researcher Wendy Wood, PhD, emerita professor at the University of Southern California and author of Good Habits, Bad Habits: The Science of Making Positive Changes Stick. Rather than relying on sheer willpower, look ahead to what potential obstacles, small or large, might derail you and remove them in advance. These obstacles are usually related to time, distance, or effort. So if your Bluetooth headphones are never charged when you want to go to the gym, or working late means you don’t have time to slice all those veggies for the stir-fry you like so much, solve these problems by charging your headphones every night before bed and using frozen veggies on weeknights. Removing even tiny pebbles from the road ahead helps you avoid getting tripped up.
Readers say:
“I exercise virtually every morning. I put my workout clothes in the bathroom so I can put them on first thing in the morning. I follow a YouTube trainer so I never need to think about what workout to do, I just do whatever she posts daily.” —Emily, Arizona
“I think I’ve been able to maintain the habit of drinking a lot of water because I figured out what type of cup I like to drink from and how I like my water (it must be cold!). I carry my cup everywhere. It’s harder to forget to drink if it’s always with me! I also chose cups that stay clean longer because if a cup needs daily cleaning, that’s not happening.” —Jordyn, Pennsylvania
“I leave out the container for my morning protein shake so I can see it when I go downstairs. This makes me remember to put it in my shaker, which makes it easier since I only have to mix it up.” —Jaylin
“I learned some quick and easy recipes that are healthy. Some simple rice and beans and veggies (often a meat in there, too) hits the nutrition and fiber balance without being too complicated or expensive.” — Abby, New York
Reward Yourself
Positive reinforcement works wonders for shaping behavior in all kinds of species, from mice to humans. The reward doesn’t have to be big, but it does have to be immediate. As soon as you’ve engaged in a new habit, reward yourself in whatever way feels satisfying to you. Katy Milkman, PhD, a behavioral science researcher and author of How to Change: The Science of Getting from Where You Are to Where You Want to Be, refers to using incentives for habit building as the “spoonful of sugar” approach.
A reward could be anything, from hearing the gratifying “ding!” of your phone’s to-do list app checking off an item to telling yourself “good job” when you add some protein to your breakfast to meeting a friend for smoothies after you leave the gym.
Readers say:
“I keep a visual tracker on the door of the study where I meditate, and color in a section each time I meditate. On it, I’ve listed the benefits I’ve noticed in big, bold letters — and I make a point of adding new ones as soon as I notice them. It’s a daily reminder of why the habit matters, and seeing the list grow keeps me motivated.” —Carmen, Germany
“I started going to hot yoga weeknights four years ago and it has really stuck! Strategies I've used to keep going are discussing my schedule with others for accountability, planning things around yoga, incorporating myself into the yoga community, giving myself positive reinforcement and small incentives (for just going or for making it a certain number of days in a row), and self-motivating by talking highly of yoga to myself and others (how good it makes my body feel, how it puts me in a better mood).” —Mel, Wisconsin
“Eating a healthy breakfast parfait of plain yogurt with fresh blueberries, homemade granola, chia, nuts, and honey. I maintain it because it is tasty, nutritious, and keeps me fueled for up to six hours of work.” —Debra, Texas
“Going for walks with my husband. It gives us energy, relieves stress, and we discuss important issues. It also helps with sleep and digestion. We just keep in mind how good we feel after each walk, and it motivates us to go. When one of us doesn't feel like going, the other person will still go walk the dogs. Sometimes seeing that he is going without me changes my mind!” —An Embody Reader in Canada
