Building a habit may seem like a challenge, but it’s actually one of the most powerful ways to achieve your goals.
If you’ve ever tried forming a habit and struggled, you’re not alone.
The key is to make it simple, consistent, and meaningful.
Let’s break it down together and see how easy it can be to form habits that stick.
1. Start with a Simple Habit: Go for a Walk
Before you even think about your task, take a 5-minute walk. It sounds simple, right?
That’s because it is! The goal here is to get your body moving and clear your mind before diving into your task. You’ll be surprised at how much it helps.
When you walk, don’t worry about the task you’re going to do next. Trust me, it will still be there when you come back. Just focus on the movement and breathing.
2. Make It a Routine: Shower and Reflect
Now that you’re back from your walk, go ahead and head to the shower. This is where the magic happens. Use this time to reflect on your day, think about your goals, and let your mind wander. Once you’re done, write this down:
“Today, I went for a walk and showered after.”
This simple habit of walking and showering helps reset your mind and prepare you for the next steps in your day.
3. Keep It Simple: Repeat the Process
The next day, do the same thing. Walk. Shower. Write it down. But here’s the catch: don’t read yesterday’s note. Keep it fresh! This small habit helps create consistency and builds a routine without overwhelming you.
4. Reflect on Your Progress: Compare Your Thoughts
On day three, after your walk and shower, take a moment to read your note from the first day. Compare how you’re feeling now with how you felt then. Ask yourself:
- What’s changed?
- Does this align with my goals?
- Is my mind clearer now than it was before?
Reflecting on your thoughts will help you see how far you’ve come and give you a clearer picture of your progress.
5. Make Your Plan: Prepare for Success
Once you feel clear, it’s time to plan your next steps. After your walk and shower, sit down and think about how you’re going to achieve your goal.
Weigh the pros and cons of your approach. I had a moment where I wanted to offer a text-based coaching program. But as I thought through it, I realized that managing hundreds of responses would be overwhelming.
So I pivoted and created a paid newsletter instead, which allowed me to manage my time better and still provide valuable content.
Planning is part of the process of building a habit—it’s where the real work happens.
6. Make Your Habit Stick: Consistency is Key
Building a habit isn’t about perfection—it’s about consistency.
Use your walk, shower, and reflection as anchors throughout your day. As you repeat this habit, you’ll find that it becomes second nature.
Avoid distractions like phone notifications, and let your brain naturally remember what needs to be done.
Over time, you’ll be able to complete your tasks without having to constantly check the clock or calendar. Your habit will take over.
7. Why Walking and Showering? The Science Behind the Habit
You might be wondering, why walking? And why showering? Walking gets your blood flowing, which signals to your brain that it’s time to focus. The shower, on the other hand, acts as a reset button—helping you clear your mind and feel refreshed.
It’s not about the length of time—it’s about the routine. Whether it’s a 5-minute walk or a longer one, the key is to stay consistent and make it part of your day.
8. Find What Works for You: Experiment and Adjust
We all have different ways of forming habits, and that’s okay. What works for one person might not work for another. The important thing is to experiment and find what fits you best.
Don’t just copy someone else’s habit—make it your own. Try different approaches until you find what clicks for you. That’s how sustainable habits are formed.
9. The Real Challenge: Maintaining Your Habit
Forming a habit is one thing, but maintaining it is another. Can you build a habit in 21 days? 5 days? Maybe even 1 day? The answer is yes. But the real question is: Can you keep it up?
It’s easy to get distracted or give up, especially when things get tough. But habits aren’t built on perfection—they’re built on consistency. And remember, time doesn’t matter as much as progress. Don’t focus on deadlines or how long it takes. Focus on the journey and keep moving forward.
10. Find Your “Why”: The Motivation Behind Your Habit
Building a habit is much easier when you have a reason for doing it. That’s your “why.” Without a strong reason, habits can feel like a chore. So, ask yourself: Why do I want to build this habit? Make sure it’s something personal, something meaningful. That’s the key to staying motivated and making your habit stick.
Habit Formation Journal Template
Date: _______________
1. Morning Routine: Get Moving
Task: Go for a 5-minute walk
- How did I feel before the walk?
- How did I feel after the walk?
2. Post-Walk Routine: Reflect and Refresh
Task: Shower and reflect on your goals
- What thoughts came to mind during the shower?
- Write down: “Today, I went for a walk and showered afterwards.”
3. Consistency Check: Repeat the Routine
Did I follow the routine today?
- Yes / No
- If no, what held me back?
- How can I improve tomorrow?
4. Progress Reflection: Compare and Reflect
Read your note from two days ago.
- How do my thoughts now compare to then?
- What’s changed in my thinking or focus?
- Does everything align with my goals?
5. Planning for Success: Create Your Next Steps
Task: Plan for how to achieve your goal
- What are the pros and cons of your plan?
- What adjustments do I need to make to ensure success?
6. Maintaining the Habit: Consistency Check
Did I complete my habit today?
- Yes / No
- How did I feel when completing it?
- Did I face any challenges in sticking to my habit?
- How will I keep myself on track tomorrow?
7. Why: Motivation Check
Why is this habit important to me?
- Does my “why” feel strong enough to keep me motivated?
Final Thoughts for the Day:
What did I learn today about my habit-building process?
- What changes can I make to improve tomorrow?
Quick Recap: How to Build a Habit that Lasts
- Start with a simple routine: Walk, shower, and reflect.
- Make it consistent: Repeat the process every day.
- Reflect and adjust: Check your progress and make tweaks when needed.
- Plan and take action: Focus on the steps to reach your goal.
- Stay motivated: Find your personal “why” to keep you on track.
Take Action: Ready to Build Your Habit?
What habit are you going to start building today? Share your thoughts and plans in the comments below—I’d love to hear what you’re focusing on and how you’re making it happen!