7 Easy Steps to Finally Change Your Habits

By John Millen

Most of my clients and friends express a yearning for positive transformations in their health, career or relationships. But they’re often frustrated because they've tried to make changes, often in the form of New Year’s resolutions, and they’ve failed.

For successful habit change in 2024, I say stop making resolutions and instead transform your life by changing one small habit at a time.

Two of my five favorite books on habit formation, James Clear's Atomic Habits and BJ Fogg's Tiny Habits, give us a clear path to success. So let's explore their strategies. I’ll use as an example the universal longing of how you might create a lasting exercise routine.

By breaking down the process into manageable steps, you can pave the way for longer-term habits that will propel you towards a healthier and more fulfilling lifestyle. 

Here are seven easy steps to finally change your habits:

Step 1: Start with micro-goals

Both authors emphasize the significance of creating habits so small they almost seem trivial. Instead of aspiring to run five miles every day, begin with a goal as simple as putting on your running shoes. Or, commit to doing just one push-up or taking a brisk five-minute walk each day. 

The key is to make the task so easy that it becomes almost impossible to say no. This micro-goal triggers the larger habit loop and sets the stage for a gradual shift. 

By focusing on the tiniest version of the behavior you want to adopt, you eliminate resistance and make it easier to integrate the habit into your daily routine.

Step 2: Stack your habits

Fogg introduces the concept of "anchoring", emphasizing the importance of associating your new habit with an existing routine. Clear calls this “habit stacking.” By either name, this tactic creates a seamless integration into your daily life.

For our exercise routine, consider stacking it with a daily activity, such as listening to a podcast, making your morning coffee or brushing your teeth. Take a five-minute walk while listening to a podcast. Do one squat after brushing your teeth. An extremely small action at the same time everyday.

By linking your new habit to an existing one, you leverage the power of routine to reinforce the behavior you want to establish.

Step 3: Set a trigger

Like habit-stacking, triggers act as catalysts for habit formation. Clear suggests identifying a specific cue that will prompt your desired behavior. 

For our exercise routine, this could be as simple as placing your workout clothes at the foot of your bed or setting a daily reminder on your phone.

The trigger serves as a visual or auditory reminder, nudging you towards the habit without conscious effort.

Step 4: Embrace the two-minute rule

The hardest part of any new activity is getting started.

Clear introduces the concept of the "two-minute rule" to break down the initial barrier to entry for any habit. The idea is to make the first two minutes of the habit so easy that you can't say no.

For your exercise routine, commit to just two minutes of stretching or a short jog. Once you start, you'll often find the momentum to continue beyond the initial two minutes, making the habit more likely to stick.

This simple step dismantles the mental barrier to getting started, making it easier to transition into a more extended workout.

Step 5: Track your progress

Both Clear and Fogg emphasize the importance of tracking your progress as a means of reinforcing positive behavior. Use a simple journal, app or a calendar to mark off the days you successfully complete your exercise routine.

This not only provides a visual representation of your commitment but also instills a sense of accomplishment, reinforcing the habit loop.

Step 6: Celebrate small wins

Acknowledging and celebrating small victories is crucial in sustaining motivation.

Fogg emphasizes the importance of immediate positive reinforcement. Celebrate your success, no matter how small, right after completing your tiny exercise habit. This celebration could be as simple as a self-affirming statement or a fist pump.

I know it sounds silly, but after I finish off my first bottle of water in the morning, I clap my hands and say, “yay!” It really works for long-term change. Try it.

These mini-celebrations reinforce positive behavior, triggering a sense of accomplishment that fuels your motivation to stick with the habit.

Step 7: Change your identity

The most effective way to change your behavior is to change how you view yourself now and in the future.

Clear introduces the concept of "identity-based habits," emphasizing the importance of aligning your habits with your desired identity. Rather than focusing solely on the outcome (e.g., losing weight), shift your attention to the type of person you want to become (e.g., a healthy and active person). 

By cultivating an identity-based approach, your habits become a reflection of your core values, enhancing their stickiness.

How this works: any time you have an opportunity, say to yourself and other people: “I’m the kind of person who likes to walk in the morning, wake up early, eat healthy food, or however you want to change your identity." 

Again, this might sound silly, but it’s extremely effective at changing your story and how you see yourself.

Don’t give up

Too often, when a habit doesn’t take, we give up and call ourselves losers, or worse.

Instead, think of this as an ongoing experiment. Fogg encourages continuous experimentation to find the right recipe for habit formation. If your chosen tiny habit doesn't seem to stick, iterate and adjust. 

Whether it's changing the timing, adjusting the behavior or finding a new anchor, be open to adapting your approach until you discover the formula that works for you.

The path to meaningful change lies in the consistent practice of small habits.

By drawing inspiration from James Clear and BJ Fogg, you can create a roadmap for successfully establishing a regular exercise routine or any other change in your life, such as controlling your phone habit.

Remember, it's not about radical transformations overnight but the cumulative impact of tiny, positive habits over time, and each change will become easier.

So, lace up your shoes, find your anchor, and embark on a journey of transformative change—one small habit at a time.

As you weave these tiny habits into the fabric of your daily routine, you'll witness the emergence of a transformed and empowered version of yourself.