How to Set Habits That Stick: Proven Strategies for Long-Term Success

Have you ever tried to set new habits but it hasn’t quite stuck? It’s a familiar story: you set a goal to exercise more, eat healthier, or read daily, only to find yourself slipping back into old patterns within weeks. Whether it’s drinking more water, moving our bodies more, or simply finding a moment of calm each day, we often start with the best of intentions… and then life gets in the way.

Most People Struggle with Habits (You’re Not Alone)

Research indicates that a substantial number of individuals struggle to maintain new habits. In fact, studies show that a staggering 92% of people that set New Year’s goals never actually achieve them. For instance, a study by Strava, analyzing over 800 million user-logged activities, found that most people abandon their New Year’s resolutions by January 19, dubbing it “Quitter’s Day”. That doesn’t mean they are lazy or unmotivated—it just means that behaviour change is hard.

Further research by the University of South Australia in 2025 analysed data from over 2,600 participants and found that the median time to form a habit was between 59 and 66 days, with some habits taking as long as 335 days to establish.

So if you’ve tried to start a new habit and it didn’t quite stick, that’s completely normal.

How to Actually Set Habits That Sticks

Here are a few gentle, effective ways to start a habit—whether it’s drinking more water, practicing meditation, or moving your body daily:

Start tiny

Begin with something so small it’s almost laughable. One glass of water. Two minutes of stretching. A single yoga pose. The smaller it is, the more likely you are to stick with it. Take flossing, for example. Don’t aim to floss all your teeth right away. Just commit to one. Yep—just one tooth. Chances are, once you’ve got the floss out and you’ve started, you’ll think, “Well, I might as well keep going.” And just like that, you’re already building the habit.

Pair it with something you already do

This is called “habit stacking.” Example: “After I brush my teeth, I’ll drink a glass of water.” Or “When I get home from work, I’ll do five squats.” This technique works because it removes decision-making—you’re attaching the new behavior to something already established.

Use Visual Cues: One of the easiest ways to stick to a new habit is to make it visible. Our brains respond to what we see, so setting up little visual cues in your environment can give you gentle reminders to follow through. Want to drink more water? Keep a full glass or bottle on your desk or by your bed. Trying to stretch in the mornings? Lay out your yoga mat the night before where you’ll literally trip over it (in a good way!). If you want to read more, place a book on your pillow so it’s the last thing you see before bed. These small cues act like nudges—they remove the need to rely on motivation or memory and instead make the habit the obvious next step. Think of it as designing your space to support the version of you you’re trying to become.

Track your streak

Tracking your progress is a simple but powerful way to keep a new habit going. There’s something incredibly satisfying about ticking off a box, crossing off a day, or seeing a streak grow over time. It’s not just about staying accountable—it’s about giving yourself visible proof that you’re showing up, even in small ways. Whether you use a printed tracker, a notebook, or a habit-tracking app, that little mark each day becomes a quiet celebration of your effort. And on days when motivation dips, looking back at your progress can remind you how far you’ve come—and why it’s worth continuing.

Make it enjoyable

If you want a habit to stick, make it something you actually look forward to. We’re all much more likely to repeat things that feel good, so try adding a little joy to whatever habit you’re building. If you’re trying to move more, play your favorite playlist / podcast or do a fun or easier class instead of forcing yourself through a workout you dread.

Don’t go it alone

Everything’s easier (and more fun) when you do it with someone else. Whether it’s going for morning walks, joining a yoga class, or simply checking in with a friend about your goals, turning a habit into something social adds connection and accountability. Tell a friend what you’re working on or join a class (hint: our Shanti-Som retreats are full of like-minded people doing the same!). Social support makes everything easier.

The Science of Habit Formation

Habits form through a process known as the “habit loop,” which consists of a cue, routine, and reward. Over time, this loop becomes ingrained, making the behavior automatic. Understanding this process can help in designing habits that stick.

One of the most interesting studies on habit formation focused on gym-goers. Researchers found that just going to the gym consistently—even without doing a full workout—was one of the strongest predictors of building a long-term fitness habit.

Yes, really.

Even if you go to the gym, stretch for five minutes, and leave, you’re reinforcing the identity of someone who shows up. That’s the secret: it’s not about how much you do, it’s about who you’re becoming.

So the next time you feel too tired to do a full workout, just go and be there. Sit in the sauna. Walk on the treadmill for five minutes. Read a book in the lounge. Every visit strengthens the connection between you and that healthy identity you’re building.

Practical Resources for Habit Formation

1. Apps & Tools

• Habitica – Gamifies your habits with rewards and avatars.
• Streaks – Encourages consistency by tracking your habit streaks.
• HabitBull – Allows detailed tracking and analytics of your habit progress.
• Time-blocking calendar (Google Calendar) – Schedule habits into your day like appointments.

2. Books & Articles

• Atomic Habit by James Clear – Deep dives into habit-building and personal improvement.
• Tiny Habits by BJ Fogg – Focuses on building habits by starting ridiculously small.
• The Power of Habit by Charles Duhigg – Explores the habit loop and real-world case studies.

Tangible Examples of Habits and How to Start Them

The way we talk about our habits can shape how we feel about them. Instead of saying, “I have to go for a run,” try saying, “I’m someone who moves my body to feel good.” This small shift turns a chore into a choice—and over time, it reinforces your identity. Framing your habits in positive, empowering language helps them feel more natural and less like a burden. It’s not about forcing yourself, it’s about becoming the kind of person you want to be.

It also helps to be specific when you talk about your habit. Saying “I’ll work out more” is vague and easy to put off. But saying “I’ll go to the gym after work on Monday, Wednesday, and Friday” gives your brain something solid to grab onto. Even something as simple as “I’ll get to the gym” focuses on the action of showing up—not on doing a perfect workout. And once you’re there, you’re much more likely to follow through. Clear, simple language turns your intention into something you can actually do.

Here are examples of habits people commonly want to build—along with starter actions and cues that help make them stick.

Morning Habits

• Goal: Drink more water
  ✅ “After I turn off my alarm, I will drink a glass of water.”
• Goal: Floss your teeth
  ✅ “After I wash my face, I will floss one tooth”. 

Focus & Productivity

• Goal: Read more books
  ✅ “After I make coffee, I will read one page.”
• Goal: Cut down on phone usage
  ✅ Put your phone in a drawer and use a “Focus” mode app for 1 hour.
• Goal: Clear your mind before work
  ✅ “When I sit at my desk, I will take 3 deep breaths and review my top task for the day.”

Fitness

• Goal: Exercise regularly
  ✅ “When I take off work clothes, I will immediately put on my workout gear.”
  ✅ Start with 5 push-ups, not a full workout—make it stupidly easy.

Mental Health

• Goal: Meditate daily
  ✅ “After I make my bed, I will sit for 2 minutes with my eyes closed and focus on my breath.”
• Goal: Reduce stress
  ✅ Keep a sticky note that says ‘breathe’ on your monitor as a visual cue.

Habit-Starter Phrases (Using “Habit Stacking”)

These are simple formulas you can use to anchor your new habit to an existing one:

“After [current habit], I will [new habit].”
“When I [trigger event], I will [positive action].”

Examples:

• “After I pour my morning coffee, I will write down my top 3 priorities.”
• “After I take off my shoes, I will stretch for 2 minutes.”
• “When I get in bed, I will read one page of a book.”

Tips to Reinforce the Habit

• Track it visually: Use a wall calendar or app to track your streak. Seeing progress is powerful.
• Use a reward: Give yourself a small treat after completing your habit (e.g., enjoy your favorite tea after meditating).
• Join a community: Find friends or online groups who are working on similar habits. Shared goals create accountability.
• Set reminders: Place cues in your environment—post-it notes, alarms, or visual prompts.
• Lower the bar

Progress, Not Perfection

At Shanti-Som, we believe in taking things slow and being kind to yourself. You don’t have to be perfect. You don’t even have to feel motivated every day. What matters most is showing up, even in the smallest way.

Because those tiny steps? They add up. And before you know it, you’re living the life you’ve been trying to build all along.

So whether you’re starting fresh or starting over (again), just remember: the habit starts the moment you show up.