Ever started a new habit with excitement, only to lose motivation a few weeks later? Whether it’s eating healthier, exercising, or networking more, staying consistent can feel impossible. But the secret isn’t more willpower—it’s strategy and consistency.
For me, I need a roadmap or a day-by-day plan that can help me build habits over time. When I changed my diet for my health, I couldn’t go cold turkey (literally—meat was out, so no turkey for me!). Instead, I focused on one small food adjustment at a time—a new swap each week or month, depending on what felt manageable. (This was done under medical guidance, of course.)
The same strategy applies to any habit. Start ridiculously small—so small that you can’t say no. Momentum beats motivation every time!
So how can you be consistent and have a strategy that helps you build or change habits? Start with understanding that our initial motivation is temporary, and it will come and go. Instead, you need to build a system that will help you keep going until that new workout becomes part of your daily routine and it feels weird to not exercise when you miss a day.
Let’s also talk about how habits should feel effortless or something we do unconsciously and automatically. Instead of changing everything at once, break it down even further or the “2-Minute Rule” to start. So instead of saying I am going to run 5 kilometers today, when you have not yet gone for a 1-kilometer walk, perhaps you start today with just putting on your running shoes or walking around the block. Starting small can help build momentum when trying to reach the habit you want to achieve.
If you are struggling a bit, try also creating some sort of habit tracker, whether that is in your day planner, an app on your phone or a spreadsheet you keep. Keep track of what we are accomplishing can help our mindset and we can see progress. Miss a day? Instead of putting an X on a day you miss, simply leave it blank. An X may put some people into a negative mindset and bring back the “well I failed, so may as well dig into the ice cream” attitude.
I would not be a great coach if I did not say to get yourself an accountability partner. This can be someone who is trying to reach the same new habit as you, to hiring a coach to keep you accountable to your steps to building your new habit.
Remember, habits don’t come over night (or even in the 21 days everyone expects). Habits need to be built and then become that thing you just do. When starting don’t quit when you start to see you are missing your new habit, instead don’t aim to be perfect but aim for progress. If your goal is to exercise daily, hitting 80% of your workouts is still a huge win. Skipped a day? No problem—just pick it back up tomorrow. Consistency beats perfection.
Motivation will always come and go, but habits stick when you use structure, tracking, and accountability. Start small, stay consistent, and be kind to yourself in the process.
What habit are you trying to build? Try one of these strategies today and see how it works!
Written by: Tara Lehman
(Image from Microsoft Stock Images.
Disclaimer: Never change your diet or exercise routine without first consulting with your medical practitioner.)
