Guide to Creating New Lasting Habits + FREE Habit Tracker

Creating new habits can be quite a mess, can’t it? Have you ever tried starting a new habit only to soon fall back into your old routines? Maybe you promised yourself that you’d exercise regularly or eat healthier, but life quickly shifts back into its familiar rhythm. That’s why I invite you to join me in finding ways to creating new lasting habits.

I believe you’re not the only one struggling with consistency. Many people often face excuses like: “I don’t have time,” “now isn’t the right moment,” or “this is too difficult.” But why is that? Maybe it’s the fear of failure, or simply the feeling that change is too overwhelming. However, if we truly want to create positive and healthy changes in our lives, we need to find a way to build habits that support us on our journey.

In this article, I’ll share some simple and practical tips on how to create lasting new habits. And at the end, I’ll provide you with a free habit tracker to help you monitor your new habits and track your progress.

How long does it take to develop new habits?

Creating a new habit requires repetition and time. Sometimes we wish that after just one week of regular exercise, it would become second nature, or that after one week of healthy eating, we would lose a few pounds. Unfortunately, as we all know, it doesn’t happen that fast.

Now, you might be wondering: how long does it actually take? Well, the answer isn’t simple, as there is no universal formula that precisely determines how many days it takes to adopt a new habit. Research shows it can take anywhere from 18 to as many as 254 days to turn a new habit into automatic behavior.

In the 1950s, plastic surgeon Maxwell Maltz discovered that his patients needed at least 21 days to perceive and accept a change in their bodies, whether it was a nose surgery or adapting after an amputation. He even described this in his book Psycho-Cybernetics.

Later, a study by Lally and colleagues (2010) examined how long it takes for a behavior to become routine. They found that, on average, it takes 66 days for a certain behavior to become automatic. This means that habits cannot be established overnight; they require time and repetition.

I hope this information hasn’t discouraged you from dreaming of improving your life. It’s true that we need dedication and patience, but every effort you put in is always rewarded. Think about it: You want change, right? So, go for it!

Guide How to Create New Lasting Habits

1. Decide how you will track new habits

One of the first steps in creating new habits is choosing a method for tracking your progress. Whether you prefer writing in a notebook or using an app, pick a method that suits you best. Writing on paper has a special charm and allows for a deeper connection with your thoughts. Physically recording your progress helps you stay focused and reduces distractions.

On the other hand, apps like Habitica, Streaks, or HabitBull offer convenient features that make tracking your habits easier. Many of these apps also allow you to set reminders to prompt you when it’s time for your new habits.

2. Set smart goals

When deciding on new habits, it’s crucial to set SMART goals. This will help you avoid ambiguity and focus on achieving tangible results. SMART goals allow you to clearly see your progress and maintain motivation. SMART goals are:

Specific (S): Be precise about what you want to achieve. Instead of a general statement like “I want to exercise more,” set a goal like: “I want to exercise for 30 minutes, 3 times a week at 5 PM at the local gym.”

Measurable (M): It’s important to be able to track your progress. How will you know when you’ve achieved your goal? For example, you can record how many days a week you actually exercised.

Achievable (A): Set goals that you can realistically achieve. If you’re a beginner, don’t set a goal to work out 7 days a week. Instead, give yourself enough room to build a routine.

Relevant (R): Make sure your goals align with your values and lifestyle. If you want to improve your health, it makes sense to focus on physical activity that you enjoy.

Time-Bound (T): Set a deadline. Instead of saying, “I want to be more active,” say, “I want to exercise for at least 30 minutes, 3 times a week for the next month.”

Research has shown that recording specific dates and times for activities increases your motivation. You can use apps like Goal Tracker or Trello to help organize and track your goals. Think about motivational visualizations too! For example, create a board with pictures or quotes that inspire you. This will help you stay focused and motivate you when you need an extra push. Setting SMART goals will help you not only establish new habits but also maintain discipline and consistency.

3. Harness the Power of Habits

Habits are the foundation of our daily lives, but how do they work? In the book The Power of Habit, author Charles Duhigg explains that habits consist of three key components: the cue, the routine, and the reward. Understanding these parts can help you change your habits and build better routines.

The cue is what triggers your habit. It can be something external, like a certain time of day or a situation you experience, or internal, like emotions or thoughts. For example, when you’re stressed, a cue might remind you of an old, lower-quality habit such as eating unhealthy food or smoking. Recognizing these cues is the first step toward change. Being aware of what drives your undesirable habits allows you to take action.

The routine is the action that follows the cue. It’s what you actually do. For example, if the cue appears when you’re stressed, your routine might involve seeking comfort in unhealthy food. Here is an opportunity to change your routine! Instead of choosing an unhealthy option, try going for a walk or practicing breathing exercises to calm your mind.

The reward is the result of your routine. It’s what motivates you to repeat the habit. A reward can be physical, like feeling full after a meal, or psychological, like feeling relieved after completing a task. Understanding what motivates you can help you find healthier alternatives to satisfy these needs. For example, instead of indulging in sweets, treat yourself to a fragrant bath or a good book.

Creating new habits isn’t easy; it requires patience and consistency. It’s important to be kind to yourself and allow for mistakes. When you find yourself in a stressful situation, instead of turning to a bad habit, redirect your energy to a positive trigger. By harnessing the power of habits, you can shape a healthier lifestyle and break free from unwanted patterns. Take the time to reflect on how your habits work.

4. Creating a Positive Environment for New Habits

People and the space around us have a huge impact on our behavior and habits. Consider how you can shape your environment to support the best version of yourself.

If your goal is to quit smoking, it might be beneficial to avoid the company that encourages it. This may sound simple, but it’s often one of the hardest things to do. For example, the next time your friends or a close person steps out for a cigarette, try staying inside. This way, you can avoid triggers that could tempt you back into an old habit.

We’ve also mentioned that the environment plays an essential role in building new habits. Adjust your home so that it encourages your new goals. For instance, if you want to avoid sweets, don’t buy them. Or if you want to work out daily, make sure your workout gear is always at hand and in sight.

Many studies have shown that social support significantly impacts the success of forming new habits. If your partner is your ally, you can set “commitment contracts,” where you agree on consequences if you don’t meet your goals. For example, if you commit to meditating for at least five minutes each day, you could agree to do the dishes if you miss that task. Such “penalties” can motivate you to stay dedicated to your goal.

Remember, the key to success lies in creating an environment that supports and motivates you.

5. Flexibility and Forgiveness- Keys to Creating Lasting Habits

When it comes to creating new lasting habits, it’s essential to understand that obstacles and failures are a natural part of life. None of us are perfect, and that’s okay! As Winston Churchill wisely said: “Success is not final, failure is not fatal: It is the courage to continue that counts.” When you face challenges, it’s crucial to remain flexible and not give up.

Instead of clinging to old habits or plans that don’t work, be open to new possibilities. This is the time to try different approaches! Maybe you planned to exercise regularly but it’s not working out. Perhaps shorter, simpler workouts that fit into your daily routine could work better than forcing yourself into long hours at the gym.

The key to building new habits is learning from your experiences. When failure happens, ask yourself: “What can I do differently?” This is the moment to change your approach. Einstein said: “The definition of insanity is doing the same thing over and over again and expecting different results.” This thought can help you avoid the trap of repeating the same mistakes and prompt you to think of new strategies.

It’s also important to forgive yourself and others. No one is without flaws, and the ability to forgive is essential for maintaining motivation. When failure occurs, don’t be too hard on yourself. Each day is a new opportunity to start fresh. You might have missed a workout this week, but that doesn’t mean you can’t return to your goals tomorrow. Acknowledge that this is part of the process and focus on moving forward.

Now that you’re ready for flexibility and forgiveness, you’re on the right path to developing new, positive habits.

Free Habit Tracker

As promised, here’s a free habit tracker that you can download by signing up in the form below. It’s straightforward to use—start by thinking about the new habits you want to establish or replacing old habits with new ones.

Then, each time you successfully carry out a new habit or stick to avoiding an unwanted one, mark it in the box. This way, you’ll always stay up-to-date on how long you’ve maintained your habit, track your progress, and identify where you might need to make improvements.