Why Don’t We Keep Up Our Healthy Habits?

Adopting healthy habits is a goal for millions of American adults. For some, making healthy lifestyle changes is linked to managing chronic conditions and even prolonging life. Healthy habits can involve making significant dietary changes, taking medication consistently, reducing stress, incorporating exercise, and quitting substance use. Most individuals, however, lose steam within a few days or weeks and return to familiar, yet unhealthy, habits. These habits do not stick because many are difficult to adopt. Factors such as an environment, limited resources, a lack of discipline, and minimal support all affect healthy habits. Despite the setbacks, there are some simple strategies that can help anyone achieve long-term success in health goals.

Start smaller than you think

Making healthy habits stick starts by keeping things small and simple. Large, sweeping changes are often hard to maintain. If something goes wrong or an emergency arises, these new drastic changes are more likely to fall apart. The feelings of failure can make individuals spiral back into unwanted habits. The brain responds well to small, consistent changes. These small wins go a long way to create a new, consistent person. Instead of hour-long gym sessions, start with 10-15 minutes of daily movement. Drastic dietary changes may be hard to maintain. Start by swapping breakfast or lunch for a whole-food, nutrient-rich alternative. When the small habit sticks, then increase duration and intensity.

Combine old and new habits

Everyone has pre-existing habits that can help new, healthy habits stick. Habit stacking involves linking a new habit to an existing, almost automatic habit. Use the habits as a cue to perform the new health goal. Some individuals perform exercises right before showering. Others take vitamins right after breakfast or morning coffee. Piggybacking on existing routines removes the burden of remembering and establishes a simple, yet effective process for staking wins with any new habit.

Environment over willpower

Most people rely on willpower to start and maintain new healthy habits. Willpower does not work, at least not for long. If the environment remains conducive to unhealthy habits, individuals are more likely to engage in such behaviors. The environment arguably has the greatest impact on shaping long-term behavior. Adopting new habits requires setting up all spaces for success. Remove unhealthy foods from the home and place healthy options within reach. Make going to the gym or medication adherence as frictionless as possible. The easier someone can perform a healthy habit without the risk of temptation, the more likely the habit will stick.

Track your progress

Monitoring progress helps with accountability, provides motivation, and helps to visualize the bigger picture. This does not mean counting calories or obsessing over spreadsheets. A simple calendar with days to mark off is more than enough. Seeing the streak of crossed-off days inspires consistency. The visual appeal makes celebrating consistency over perfection the main goal. Seeing that someone has completed 20 days of healthy habits, for instance, helps get back on track after a missed day. Remember, setbacks are inevitable. Rather than seeing a missed day as a failure, tracking can show progress and help to stay consistent during rough patches.

Build a support system

Healthy habits are harder to maintain when done alone, so building a support system matters. Getting support from medical professionals is essential to success. A family doctor or primary healthcare provider can perform annual checks to provide details on progress and help set new health goals. Family, friends, and online communities can encourage and motivate long-term success. Groups can share wins and tips that help with consistency and success. When motivation dips, having people nearby who understand the journey and long-term goals can help individuals maintain consistency.

Healthy habits pay off

While everyone knows healthy changes matter, making these habits stick is easier said than done. A doctor or healthcare specialist can only recommend changes. Patients must take steps to establish consistent changes. Building these lasting wellness habits is not about willpower, but systems and environment. Establishing simple strategies is essential for long-term wellness. Start small, set up a healthy environment, and get help as needed. Work with a primary healthcare provider for insight into health and wellness. Celebrate small wins and start immediately after failures. This is a long-term, lifelong change. Be patient, and the results will come.