A Simple Strategy that Makes your Habits Stick

Grab a pen and paper. Writing this down on paper makes it much more effective. Let’s do this exercise together.

1. Know your goal and why it matters.

Write down your goal clearly and be specific. Instead of “I want to get better at running” or “I’ll run every day,” try something like: “I will run for 20 minutes.”

Then go deeper: why does this matter to you? Don’t stop at a vague answer. Write in detail. Maybe it helps you tolerate stress, strengthens your body, or reminds you can push yourself

Your WHY is the anchor that keeps going even when it is hard. 

2. Map out the sources that support the behavior.

List every condition that makes this behavior more likely. Some of them may be subtle but powerful: better sleep, eating well, spending time with a friend, a running buddy, who motivates you. Or joining a running club, scheduling runs with someone, or following runners on social media.

This map helps you shape your environment so the behavior becomes easier. All this helps you create a context that reinforces this habit.