5 Steps to Build a Healthy Habit

We all have habits—some that support our health and some that don’t. The good news? Habits are not fixed. With the right approach, you can build new routines that feel natural and stick around for the long term. Here are five simple but powerful steps to help you create a habit that lasts.

1. Start Small

The biggest mistake people make is trying to change too much at once. Instead, break your habit down into something so easy you can’t fail. For example, if you want to start exercising, commit to just 10-15 minutes a day. Success builds momentum.

2. Anchor It to an Existing Habit

Habits stick better when they’re tied to something you already do. This is called “habit stacking.” For example, after you brush your teeth in the morning, do two minutes of deep breathing—or after you put on the kettle, stretch for 30 seconds.

3. Make It Enjoyable

If it feels like a punishment, it won’t last. Choose something you genuinely enjoy or find a way to make it more rewarding. Put on your favorite playlist while exercising, buy a beautiful water bottle for hydration, or team up with a friend.

4. Remove Barriers

Set yourself up for success by making the habit easy to do. Lay out your workout clothes the night before, prep healthy snacks in advance (maybe on a weekend when you have more time and motivation), or keep a journal by your bedside. Reducing friction means fewer excuses.

5. Track and Celebrate Progress

Your brain loves rewards. Marking your progress—whether with a habit tracker, calendar, or simply ticking off a list—reinforces the behavior. Celebrate small wins; they are proof that you’re moving in the right direction.

👉 Remember: healthy habits aren’t built overnight. They’re created one small, consistent choice at a time. Start simple, stay consistent, and before you know it, your new habit will feel automatic. However, if you're still struggling with your diet, get in touch for a nutrition consult admin@frednutrition.com