How to make a habit stick

Starting small, add a tiny step after the other, and staying motivated with a clear goal and a supporting environment is my go-to advice on how to make a habit stick.

Start small

The first step is the hardest. Make it easier by starting small, really small. If you want to write a book, start with a single paragraph, if you want to get into shape start by taking the stairs to the first floor, and then the elevator.

Incremental gains

The second step is to build on your existing habit and expand it by a tiny bit. The paragraph a day gets an extra sentence, your plan to get into shape motivates you to park a meter farther away from the entrance. Iterate until you have built the habit you want to sustain.

How to stay motivated

If you start small and add tiny steps, the incremental gains alone can be enough. However, I need more motivation! Here is what I do to stay motivated.

Habit stacking

Two habits for the price of one!

Whenever I execute a habit I have entrained, or I enjoy, I add a small, incrementing habit execution of a habit I lack the motivation for. As an example, when I prepare a meal, I drink a glass of water, at first the smallest glass for spirits I could find, now the glass could double for a flower vase.

Build a supporting environment

For my water drinking habit, I placed a carafe on my table, such that in a moment of boredom I could fill my glass with ease. On the other hand, sodas and other drinks I banned to the cellar.

Set a clear goal

This tip works best for positive goals. Don’t think of the white elephant, only reminds you of the elephant. What helped me, was a hydration calendar, every day I reached my goal of drinking 2 liters of water, I added a mark. Filling month after month is still rewarding.

Effective rewards

Reward yourself for being loyal to your habit. Take a hint from those mobile games that want you to keep coming for more and have a season pass. Or use your friends as a commitment device, condition the participation in an event on your successful entraining. But be careful to not extinguish the flame of internal motivation with a wildfire of external rewards. The last practice of positive visualization guarded me against that risk.

Positive visualization

Imagine how achieving your goal makes you feel. Cherish that feeling and hold it before you whenever you feel low. As long as you are conscious of temptation and can think of resisting it with the felt image of your success, you are on track.