Building good habits is one of the best ways to improve your life, but maintaining those habits can be challenging. It’s easy to start strong, but staying consistent over time—especially when life gets busy or motivation wanes—can be difficult. If you’ve found yourself slipping back into old patterns, you’re not alone. In this article, we’ll share practical advice on how to make your new habits stick and avoid falling back into old, less productive behaviors.

1. Start Small and Build Gradually

One of the key principles of habit formation is starting small. It’s tempting to try to make big changes all at once, but doing too much at the beginning can lead to burnout. Instead, focus on one small habit at a time. For example, if you want to get in shape, start by committing to just 10 minutes of exercise a day. This is a manageable goal that won’t feel overwhelming. As you get comfortable, you can gradually increase the intensity or time you spend on the activity.

Starting small makes it easier to stay consistent, and once the habit becomes automatic, you can expand on it. This helps avoid the frustration of setting overly ambitious goals that are hard to stick with.

2. Make Your Habits Part of Your Identity

According to James Clear, author of Atomic Habits, one of the most powerful ways to make a habit stick is to tie it to your identity. Instead of saying, “I want to run more,” think of it as, “I am someone who enjoys running.” When you align your actions with your identity, it becomes easier to stay committed, even when motivation dips. Identity-based habits are more sustainable because they reflect who you are, not just what you do.

This shift in mindset is important because it moves the focus from the goal itself to the person you are becoming. Instead of seeing habits as something you “have to do,” you’ll see them as part of your overall identity.

3. Use Habit Stacking to Build Consistency

A great way to make new habits stick is by using the technique of habit stacking. Habit stacking involves pairing a new habit with an already established one. For instance, if you already brush your teeth every morning, you can stack a new habit, like doing five minutes of stretching, immediately after brushing your teeth. This makes it easier to remember your new habit and integrate it into your day.

By attaching a new behavior to something you already do regularly, you reduce the friction of starting the new habit. The cue for the new habit becomes the established routine, making it easier to stick to.

4. Track Your Progress and Celebrate Small Wins

Tracking your progress can help you stay motivated, especially when you’re working on a long-term habit. Whether it’s tracking how many days you’ve exercised or how many pages you’ve read, keeping track of your progress gives you a visual reminder of how far you’ve come. This can be incredibly motivating when the journey feels slow.

Celebrating small wins along the way is just as important. It’s easy to get discouraged if you focus only on the final goal, but recognizing your efforts—even the small ones—helps you stay on track. For instance, if you managed to stick to your habit for a week, reward yourself with something simple like a relaxing evening or a treat. Positive reinforcement encourages you to continue.

5. Design Your Environment for Success

Your environment plays a huge role in whether or not you’ll stick to your habits. A cluttered or distracting environment can make it harder to stay focused, while a well-organized, supportive environment can make good habits easier to stick to. If you want to eat healthier, fill your kitchen with nutritious foods and avoid stocking up on junk food. If you want to exercise more, keep your workout clothes visible or even set up your workout gear in an easily accessible spot.

The idea is to remove barriers to success and add cues that support your habits. For example, if you want to drink more water, keep a water bottle on your desk so it’s always within reach. Designing your environment with your goals in mind can create subtle reminders that keep you focused and motivated.

6. Don’t Be Too Hard on Yourself

It’s easy to get discouraged when you slip up, but perfection is not the goal. Everyone has setbacks, and that doesn’t mean your habit-building journey is over. If you miss a day of exercise or eat something unhealthy, don’t give up on the whole process. Instead, remind yourself that consistency is about the long term, not about being perfect every day.

The key is to avoid using small mistakes as an excuse to quit entirely. When you’re compassionate with yourself and keep moving forward, your habit-building will become more resilient in the face of challenges.

7. Make Your Habits Visible and Accessible

Out of sight, out of mind—this is especially true when it comes to habits. The more visible and accessible your new habit is, the easier it will be to maintain. For example, if you want to read more, keep a book on your nightstand or in your bag so you can read a few pages whenever you have time. If your goal is to drink more water, keep a water bottle with you at all times.

The more present your habit is in your environment, the less effort it will take to stick to it. Visibility creates reminders, and the easier your habits are to perform, the more likely you are to continue.

8. Accountability and Support

One of the best ways to make your habits stick is by having an accountability partner or support system. Whether it’s a friend, a family member, or even an online community, having someone to check in with can make a huge difference. Knowing that someone else is tracking your progress can provide extra motivation and keep you committed, especially on tough days.

You might also consider tracking your habits publicly, such as on social media or in a blog. The idea of others knowing your progress can give you the extra push you need to stay consistent.

Making good habits stick takes time, patience, and commitment, but it’s entirely possible. Start small, align your habits with your identity, and build a supportive environment that makes it easier to stay consistent. Don’t be afraid to celebrate your progress, even if it’s just a small win, and be kind to yourself if you slip up. By using the strategies outlined in this article, you can avoid falling back into old patterns and create lasting, positive changes in your life.

Remember, the key to making habits stick isn’t about perfection—it’s about persistence. Keep going, even on the tough days, and you’ll see the results over time.