Fit Focus: Building healthy habits that last a lifetime
Building healthy habits that last a lifetime is a powerful way to transform your life
BUILDING healthy habits is one of the most effective ways to improve your overall wellbeing and achieve long-term success. However, forming new habits—and making them stick—can be challenging. Many people start full of enthusiasm but over time struggle to maintain a consistent effort.
The key to building healthy habits that last a lifetime lies in understanding how habits work, setting realistic goals, and creating a supportive environment. Here’s a step-by-step guide to help you build and sustain healthy habits for life.
One of the biggest mistakes people make is trying to change too much too quickly. Instead of overhauling your entire lifestyle overnight, focus on small, manageable changes.
Small, specific goals are easier to achieve and build momentum for bigger changes.
Habits are formed through a three-step process known as the habit loop: cue, a trigger that prompts the behaviour (eg, feeling stressed); routine, the behaviour itself (eg, eating junk food) and reward, the positive outcome that reinforces the behaviour (eg, temporary relief from stress).
To build a healthy habit, identify a cue, replace the routine with a positive behaviour, and ensure the reward is satisfying. For example, if stress triggers unhealthy eating, replace it with a healthier routine like deep breathing or a short walk, and reward yourself with a relaxing activity.
Setting clear, realistic goals is essential for building lasting habits. Use the SMART criteria to define your goals:
For example, instead of saying, “I want to get fit,” set a goal like, “I will walk 30 minutes a day, five days a week, for the next month.”
Your environment plays a hugely important role in shaping your habits. Make it easier to stick to healthy behaviour.
Remove temptations (keeping junk food out of the house), add visual reminders (placing workout clothes by your bed) and surround yourself with supportive people who encourage your goals.
A supportive environment reduces friction and makes healthy choices the default option.
Link your new habit to an existing routine or trigger to make it easier to remember. For example: If you want to drink more water, have a glass before every meal.
If you want to meditate, do it right after brushing your teeth in the morning.
This technique, known as habit stacking, helps you build new habits by anchoring them to established ones.
Tracking your progress helps you stay accountable and motivated. Use tools like a habit tracker app or journal; a calendar to mark off days you complete your habit; a fitness tracker to monitor steps, workouts, or sleep.
Celebrate small wins along the way to stay motivated and reinforce your commitment.
Building a habit takes time — research suggests it can take anywhere from 18 to 254 days, depending on the person and the habit.
Be patient with yourself and expect setbacks. If you miss a day or slip up, don’t give up. Focus on getting back on track and maintaining consistency over the long term.
Consistency is more important than perfection when building habits. It’s better to do a small, manageable version of your habit every day than to aim for perfection and burn out. For example: If you can’t do a full workout, do a shorter one.
The goal is to build a sustainable routine, not to be flawless.
reinforce positive behaviours and make habits more enjoyable. Choose rewards that align with your goals, such as treating yourself to a relaxing bath after a workout, watching your favourite show after completing a healthy meal prep session or buying a new book or item of clothing after reaching a milestone.
Regularly reflect on your progress and adjust your approach as needed.
Ask yourself: what’s working well, what challenges are you facing and how can I make this habit easier and more enjoyable.
Being flexible and willing to adapt ensures your habits remain sustainable over time.
Habits thrive on routine. Incorporate your new habits into a daily or weekly schedule to make them automatic.
Simple things like exercising at the same time of each day, plan and prep meals for the week ahead, exercising at the same time each day, plan and prep meals on Sundays for the week ahead and setting aside time each evening for relaxation or mindfulness.
A consistent routine reduces decision fatigue and makes it easier to stick to your habits.
Adopting a growth mindset—believing that you can improve through effort and learning—is key to building lasting habits. Embrace challenges, learn from setbacks, and view progress as a journey rather than a destination. This mindset helps you stay motivated and resilient in the face of obstacles.
Building healthy habits that last a lifetime is a powerful way to transform your life.
By starting small, setting clear goals, creating a supportive environment, and staying consistent, you can develop habits that enhance your health, happiness, and overall well-being.
Remember, the journey to building habits is a marathon, not a sprint.
Be patient, stay committed, and celebrate your progress along the way. With time and effort, these habits will become second nature, helping you live a healthier, more fulfilling life.
