3 Pro Tips from the Habit Change Experts

With the excitement of the New Year, many of us have embarked on new habits and resolutions. But as January fades, it can be challenging to keep those habits going. That's why I'm here to help you make your new habits stick and become a part of your everyday routine.

Here are 3 Pro Tips from the Habit Change Experts to Help Your Habits Stick

1. Start Small and Build Gradually

According to Charles Duhigg, author of "The Power of Habit," starting with small, manageable habits is crucial. Begin with tiny actions that are easy to incorporate into your daily routine. For example, if you want to start exercising, begin with just 5 minutes a day and gradually increase the duration as the habit becomes ingrained. Starting with small habits and building them up slowly can on them can lead to significant long-term changes and that's exactly what we're trying to do in February - build on any small change you've managed to incorporate in January.

Many clients begin their fitness journey at home, especially if they haven't exercised in years and feel nervous about joining a gym or uncomfortable in their sportswear. By February, they often find themselves ready to build on the progress they've made with online workouts and take the next step by joining a class or a gym.

Start small and aim to build in steps that are manageable and tailored to your needs. Remember, consistency and gradual progress are key to making your new exercise habits stick.

2. Create a Cue-Routine-Reward Loop

James Clear, author of "Atomic Habits," emphasises the importance of the cue-routine-reward loop. Identify a specific cue that triggers your habit, establish a routine that follows the cue, and reward yourself for completing the habit. This loop reinforces the behaviour and makes it more likely to stick. For instance, if you want to develop a reading habit, set a cue like drinking a cup of tea, follow it with reading for 10 minutes, and reward yourself with a small treat. Key here is finding a cue that works for you and your chosen habit.

When working with clients, we can identify the optimal time for their cue-routine-reward cycle by analysing their routines, often with the help of wearable devices. Is your cue more effective in the morning or at night? What time of day allows you to exercise without affecting your sleep quality? Exercise has such a huge impact on your sleep - make sure you're working out at the right time for you!

3. Focus on Tiny Habits

And my favourite behaviour change expert, BJ Fogg, author of "Tiny Habits," suggests that making habits as small as possible increases the likelihood of success. By focusing on tiny habits, you reduce the effort required and make it easier to maintain consistency. For example, if you want to practice mindfulness, start with just one deep breath each morning and gradually expand to longer meditation sessions. It really is as simple as that - your new habit should start at a point of being laughably small, so small that it would seen ridiculous not to keep it up.

Here are simple short habits to start your day: begin with a deep breath to centre yourself, add a two-minute stretch to your morning and finish with a glug of water.... simples!

By incorporating these tips into your daily routine, you can make your new habits stick and enjoy the benefits of a healthier, more fulfilling life. Remember, consistency is key, and small steps can lead to big changes.

Let's make 2025 the year we build the life we want today and our future selves will thank us for!

If you want to work on putting you and your people first then get in touch. I'm an executive wellbeing coach, speaker and facilitator with a unique blend of expertise and experience. With a background spanning over 15 years in high performance sport and 10 years in corporate wellbeing, I'm dedicated to helping individuals optimise their wellbeing and performance in the modern workplace.

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