Make Your Health & Fitness Habits Stick
- Jessica Caryk
- Oct 24
- 3 min read
We all have those times where we're determined to get fitter, eat healthier, and finally build those routines that last. But often, that initial motivation fades. The good news? Building lasting health and fitness habits isn't about willpower, it's about strategy.
Here are three simple, science-backed ways to ensure your healthy habits actually stick.
1. Habit Stacking
One of the most effective techniques for installing a new habit is called Habit Stacking. Instead of trying to force a new behavior into your already-packed schedule, you link it to an existing habit you already do automatically.
The formula is simple: "After I [CURRENT HABIT], I will [NEW HABIT]."
This helps make the new action feel less like a chore and more like the next logical step.
Examples:
After I come in the door from work → I will immediately go for a walk.
After I finish brushing my teeth → I will drink a full glass of water.
After I sit down on the couch to watch TV → I will spend 5 minutes stretching or foam rolling.
By attaching a new behavior to an old one, you bypass the need for constant decision-making, drastically increasing your compliance.
2. Make It Easy (Lower the Barrier to Entry)
The main reason we skip a habit isn't usually laziness; its resistance. The more friction (or difficulty) there is between you and the desired action, the less likely you are to do it.
The solution? Make your healthy habits easy to start. Focus on reducing the "activation energy" required.
Examples:
For Working Out: Lay out your workout clothes the night before.
For Healthy Eating: Pre-chop your veggies immediately after grocery shopping. When you get hungry, a healthy snack is just as easy to grab as a bag of chips.
For Hydration: Keep a full water bottle on your desk or next to your bed. If the water is within arm's reach, you'll sip it without even thinking.
Focus on creating an environment where the healthy choice is the path of least resistance.
3. Start Small and Scale (Embrace the Two-Minute Rule)
When we set a huge goal like "work out for an hour a day" we often burn out. Instead, adopt the Two-Minute Rule: When you start a new habit, it should take less than two minutes to do.
This isn't about getting results quickly; it's about establishing the identity of a person who does that habit. If your goal is to "become a runner," the two-minute version is simply "put on my running shoes."
Examples:
Once you’ve started, you’ll often find yourself doing more. But even if you only do the two-minute version, you win, because you maintained the streak and reaffirmed your new identity. Consistency beats intensity every single time. Building lasting health and fitness isn't a massive overhaul, it's a slow, steady accumulation of small, powerful actions. Choose one strategy today and watch your habits finally stick!
Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.
My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.
All coaching inquires:
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