Making Habits Stick: Why It’s Hard and What Actually Helps

Most of us decide, sometimes repeatedly, to start healthier habits: walk more, stretch more, sleep earlier, eat differently, meditate, cut back on alcohol, or slow down.

We begin with good intentions… until life gets busy or pain flares, and suddenly the new routine disappears.

This can feel discouraging, but here’s something important:

Struggling to maintain habits is a normal part of being human, not a personal flaw.

Our brains are wired for efficiency. They prefer familiar routines because they require less cognitive effort. New habits demand energy and attention, so when stress increases, motivation decreases, or pain increases, the brain naturally moves to what it knows.

If you’ve found this frustrating, you’re not alone. In fact, many people we see in clinic say:

“I know what I should be doing, I just can’t seem to stay consistent.”

“I start strong… then fall off the wagon.”

“I want to change, but I don’t know how to make it stick.”

Here are some strategies that research, and experience. show can help.

1. Choose goals that genuinely matter to you

Not goals you feel you “should” care about.

One helpful question is:

“Why do I want this habit in my life?”

Write down the answer. When motivation wavers (and it will), reconnecting with this “why” helps anchor you.

2. Start far smaller than seems necessary

Most habit attempts fail not because we’re incapable, but because the starting point was unrealistic.

Tiny behaviours build confidence and consistency.

For example:

Instead of “walk 5 days a week,” try “walk for 3 minutes after dinner.”

Instead of “meditate daily,” try “one minute of breathing.”

Instead of “eat healthier,” try “add one vegetable to one meal.”

Small does not mean insignificant. Small means sustainable.

3. Expect setbacks, and learn from them

Every long-term change includes slips.

The key difference is this:

• Option 1: Make change → slip up → feel disappointed → give up.

  
  

• Option 2:

  Make change → slip up → acknowledge the frustration → reflect → start again.

The second path is where lasting change grows.

Try This This Week — a 2-Minute Habit

Pick one tiny action you can do in under two minutes.

Examples:

• Fill your water bottle each morning

  
  

• Leave your walking shoes at the door

  
  

• Stand and stretch once an hour

  
  

• Do five squats while the kettle boils

If it feels “too easy,” you’re on the right track.

Tiny habits build confidence, remove pressure, and create momentum.

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.