Introducing a new habit for a better overall lifestyle can be challenging, but doing so can also be extremely rewarding.
Not everyone will have the same habits they wish to incorporate, nor will they have the same methods for ensuring that they don’t veer away from the progress they make. For Southern California resident Keziah Kantiok, maintaining a newly formed habit begins with intentionality and structure rather than motivation.
“Motivation comes and goes, so I don’t rely on it,” she said. “I’m very clear about why I’m starting the habit and how it aligns with the version of myself I’m trying to become. If it doesn’t connect to a bigger goal or value, I know I won’t stay consistent.”
Kantiok said she also understands the importance of accountability to help herself stick to a habit she is beginning. That could mean that she is tracking it herself or telling someone she trusts, noting that having something or someone outside of her own head helps keep her honest.
“I also try to remove friction,” she said. “I make the habit as easy to access as possible, whether that’s scheduling it, pairing it with something I already do, or setting clear and realistic expectations. I don’t aim for perfection; I aim for consistency. I’d rather do something imperfectly but repeatedly than do it ‘right’ once and burn out.”
When Dallas-area resident Bill Smith brings a new habit into his life, he first makes an effort to determine what makes the habit enjoyable before creating a plan in achievable components.
“I recently started a 24-week training plan for a marathon,” he said. “Rather than focusing on the full 24 weeks, I broke the training down into segments, with the first goal being a solid half marathon. This builds a reasonable expectation and helps solidify my confidence for the second half of training. Achieving the small segments are big wins along the way to a bigger goal.”
Dallas resident and school counselor Liz Orozco said an effective way for a person to be successful in sticking to a habit is to start with small attainable goals, making it easier for the individual to build from there.
“Planning is key,” she said. “Make an appointment for your habit. We schedule everything else out, and it is important to schedule that time to complete your habit. If your new habit, for example, is to work out in the morning, setting your clothes out the night before can help you follow through. If the new habit is to eat better, planning meals and even meal prepping can help with the success of the new habit.”
While the start of a new year typically sees many individuals make concerted efforts to begin new habits, starting fresh doesn’t have to wait until the calendar changes—and it doesn’t even have to wait until a new week begins. In fact, some therapists pose the notion that beginning a new habit on a Wednesday can help people be more successful in sticking to those habits. The idea is that doing so in the middle of the week creates less pressure or the need for perfectionism, one already has momentum going, the habit almost feels more like an experiment that allows for flexibility, and a feeling of confidence in achieving a small victory can ensue.
However, whether you want to start a habit on a Monday, Wednesday, or any other day that ends in “day” is not the most important matter; rather, the more essential aspects are consistency and persistence.
“I do think if a day or two is missed, don’t wait until the new week to start again,” Orozco said. “Just jump back into it. But definitely allow yourself grace, and don’t beat yourself down if things don’t follow 100 percent of your plan.”
Smith said he thinks when one is able to mentally commit to a habit is the appropriate time to incorporate it, regardless of the day of the week. He also recommends the book Atomic Changes as a helpful read to anyone looking to start a new habit.
“The goal is for you to stick with it,” he said. “Starting small and building consistently is the key. A routine done long enough becomes a habit. Once your habits form, layer on new routines. Small changes now have huge impacts later on.”
Like Smith, Kantiok said she doesn’t think there is necessarily a “best” time for a habit to start, other than one is mentally ready to commit. However, she is not opposed to the Wednesday theory.
“I actually like the idea of starting mid-week or mid-month because it removes the pressure of the ‘fresh start’ mentality,” she said. “Waiting for Monday, the first of the month, or January can turn into procrastination disguised as planning.”
But Kantiok noted that she is also a rather self-aware individual, and she will take what steps she needs to when she believes that she needs to take them.
“If I know I need structure, I’ll intentionally start at a time that supports that, such as after a reset weekend or when my schedule is stable,” she said. “The key for me is not the date but whether I can realistically support the habit where I’m at in life.”
Regardless of when a person forms a new habit for better overall well-being or quality of life, there will certainly be challenges along the way to remain steadfast in that habit and not regress back to one’s old ways.
Many individuals are able to stick to their habits by finding accountability from others in their lives. For Orozco, that means sharing her newly formed habits with close friends and family members and putting a pen to paper.
“I’m very old school, and I like writing out lists,” she said. “Sometimes the mere satisfaction of crossing off things when they are complete helps get you back on track and stay focused.”
In addition to outside factors, intrinsic motivation can also be the source a person needs to ensure that a habit becomes a lasting one. Smith said a person is unable to grow in the space in which he or she is comfortable, and he cited an idea his mother taught him, saying that it is the space between the bars that keeps tigers caged. He said he motivates himself by maintaining a desire not to have regrets for not following through.
“If I make a commitment to myself and don’t keep it, then I have quit not just the change but on me,” he said. “I accept that it’s a privilege to be able to challenge myself. It’s a privilege to wake up and try to be better today than yesterday. Knowing what we possibly could achieve and not going for it is a cage we all can easily put ourselves in. We each hold the keys to our own cells. To keep going, I just try to rattle the keys from time to time.”
Kantiok also knows that comfort zones can be limiting and reminds herself that the discomfort that results from a habit feeling difficult simply means that it’s working. She said she conducts a self-assessment by asking herself whether the challenge is a sign that she needs to quit or a sign that she’s growing—and most of the time, it’s the latter.
“I also give myself permission to adjust without abandoning the habit,” she said. “If I can’t do it at 100 percent, I ask, ‘What’s the minimum I can do today that still keeps me in integrity with myself?’ That mindset keeps me from falling into all-or-nothing thinking.”
Another essential for Kantiok to stay on track when habits feel tougher than expected is reconnecting to her “why.”
“I’ve learned that future me is counting on present me to follow through, even when it’s inconvenient,” she said. “That perspective keeps me moving forward because consistency isn’t about feeling good every day—it’s about honoring commitments I made to myself.”
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