Chapter 6: Creating Habits That Stick

Because starting is easy—sticking with it is where the magic happens.

Alright, you’ve cracked the code on how habits work, and you’re ready to dive in. But let’s be honest: how many times have you said, “I’m totally going to start waking up at 5 a.m. to meditate,” only to hit snooze five times and call it a “rest day”?

This chapter is all about making habits that stick—not just for a week, but for the long haul. Let’s turn those good intentions into actual routines.

Exercise: One to Start, One to Stop

First things first: let’s figure out which habits to add to your life and which ones to kick to the curb.

Step 1: Pick One Habit to Start

• Think small. What’s one habit that will move the needle for you?

• Example: Drinking a glass of water first thing in the morning.

Step 2: Pick One Habit to Stop

• Be honest with yourself—what’s one habit that’s holding you back?

• Example: Scrolling TikTok until midnight when you know you need sleep.

Step 3: Write Them Down

• Write your new habit and your quit-it habit on a sticky note and stick it somewhere visible (mirror, fridge, forehead—your choice).

Strategies for Success

Creating habits that stick is all about using strategies that make them easy, obvious, and rewarding. Here are three tools to make it happen:

1. Habit Stacking

• Attach your new habit to something you’re already doing. This creates a “trigger” that makes your habit automatic.

• Example: “After I brush my teeth, I’ll do 10 squats.”

• Boom—now squats are part of your bedtime routine.

2. Accountability

• Find someone to hold you accountable. It could be a friend, a family member, or even an app that nags you like a digital drill sergeant.

• Example: Tell your bestie you’re giving up soda, and promise to Venmo them $5 every time you cheat.

3. Track Your Progress

• Use a habit tracker to celebrate your wins. There’s nothing like the satisfaction of checking off a box or filling in a streak.

• Example: Print a habit tracker and hang it on your wall—or use an app if you’re a techie.

Reflection: What Could Get in Your Way?

Let’s be real—no habit journey is without obstacles. Maybe life gets busy, you lose motivation, or you hit a roadblock. That’s normal. The key is to plan for these moments before they happen.

Ask Yourself:

1. What barriers might I face?

2. Example: “I’m always too tired to exercise after work.”

3. How will I overcome them?

4. Solution: “I’ll exercise for 5 minutes in the morning instead.”

5. What’s my backup plan?

6. If you slip up, don’t beat yourself up. Just restart the next day. Progress isn’t about being perfect—it’s about showing up.

Final Thought: You’ve Got This

Building habits is like planting a garden. At first, it takes effort—digging, planting, watering. But once those habits take root, they grow almost on their own.

So start small, stay consistent, and don’t forget to celebrate along the way. Your future self is going to thank you for this. Next, we’ll dive into how to handle setbacks and bounce back stronger. Let’s keep growing!