How to form good habits

BY ROSIE FOSTER-CARTER - Behavioural Scientist

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Go to bed earlier. It’s been my new year's resolution for 10 years. But once I’ve finished work, put my two children to bed and made supper, having some time to myself takes me to midnight.

Turning good intentions into reality isn’t easy. But the good news is, behavioural experts and neuroscientists have spent the last decade finding out how to make it less tricky.

So let’s dive into the big findings:

1. Start small

Small change, big difference. Instead of planning long-term goals, focus on one little thing you can do today. Think 30 seconds or less – then do it daily. Why small? Because it gets us past the biggest hurdle: starting.

The act of flossing around one tooth or doing a single press-up feels so trivial there’s no fear, and no excuse to put it off on special occasions. Practiced daily, those small acts turn into lasting habits fast.

2. Stack your habits

Sync up your new habit with something that you already do. It’s what the pros call ‘stacking’. Think: practice one minute’s meditation every time you make a coffee.

Do a quick pelvic-floor squeeze every time you get a WhatsApp notification. Or make brushing your teeth your daily prompt to take your vitamins.

 

3. Celebrate

With good habits come great rewards. Experts agree: if you celebrate immediately after trying a new behaviour, those feel-good emotions get wired in your brain.

Dr Susan Wood explains: “When you get a reward, your brain releases dopamine... If you repeat that same behaviour you learn mental shortcuts of how to get a reward. That’s how habits form.” So try saying to yourself: “Good job!”

 

4. Make it easy

Set yourself up for success by making it easier to do the things you want to do and harder to do the things you don’t. Try throwing on your gym kit each morning to remove one hurdle. Or subscribing to your supplements so you don't have to re-order each month. 

It’s harder to check your phone when it’s in another room or to eat chocolate if there’s none in the cupboard.

  

5. Be kind to your mind (and body) 

If health goals are on your radar, do yourself a favour and book a free 15-minute consultation with our expert nutritional therapists. Why? Because they're great listeners, they'll help you define - or maintain - your goals and, crucially, it's a safe, supportive space dedicated to your wellbeing. 

 

Feeling inspired? Read our blog Four resolutions you'll actually keep.