How to build healthy habits that stick

Whether your goal is to drink more water, get more steps in throughout the day, or eat more fruit and vegetables, introducing a new healthy habit into your routine can feel like a challenge. But with the right tools and techniques at your disposal, developing new habits — and actually sticking with them — can be a breeze. Here are three tried and true habit-building methods that could help you reach your goals.

Try habit stacking

Habit stacking is when you “stack” a new habit you’re hoping to build with an old habit you already do automatically. For example, you might automatically open your blinds every morning as soon as you wake up, but maybe you aren’t yet in the habit of making your bed. You can “stack” the new habit of making your bed with the old habit of opening your blinds by saying “as soon as I open my blinds, I’ll make my bed” — this makes a connection in your brain between opening your blinds and making your bed, and opening your blinds begins to act as a cue for you to make your bed.

Examples of habit stacking

• While I’m boiling water for my tea, I’ll write down three things I’m grateful for.
• Before I open my laptop, I’ll do a one-minute deep breathing exercise.
• Whenever I drive somewhere, I’ll park at the far end of the parking lot to get some extra steps in.
• Whenever I drink a cup of coffee, I’ll also have a glass of water.
• After I take my dog on his evening walk, I’ll do some simple stretches.

Get an accountability buddy or ask for support

When you’re trying to develop a new habit or change your routine, it can be helpful to have a friend or colleague on the journey with you. Checking in with someone at regular intervals can help you stay accountable and serve as a good reminder to stay on track. Consider asking a friend if they want to buddy up and work on introducing a new habit together — even if you’re each working on something different, you can still help to keep each other accountable and encourage each other when you feel like quitting.
 
If you can’t find a friend or family member who wants to join you on your habit-building journey, you can still ask for support from those who are close to you. For example, if you’re trying to get into a new fitness routine, such as going to a yoga class three times per week, you can ask a friend to check in with you once a week and ask how many classes you went to. You’ll want to choose someone who helps to keep you accountable without being too harsh or “punishing,” as this can have the opposite effect you’re hoping for.

Track your healthy habits with an app

Using an app to track your healthy habits can be a great way to motivate yourself, develop a sense of accountability, and set you up for long-term success. Many tracking apps for fitness, nutrition, and other healthy habits will allow you to set up automatic reminders to complete your habits, which can be especially helpful when you’re first trying to adapt your routine. Apps may also allow you to set personalised goals, share progress updates with friends, and review your progress over time. When there’s a new habit you’re hoping to adopt, do your research and find an app that has the features you think will be most helpful to you.

Have health insurance through BF&M? Check out our LiveWell programme page to learn more about the wellness benefits available to you.