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Healthy habits are really the key to long-term wellness, especially when you’re dealing with things like diabetes, high blood pressure, high cholesterol, or if just want to feel better overall. Sure, meds can help, but the most lasting changes come from the habits we build every day. But let’s be real, creating those habits isn’t always a walk in the park.

As a health coach, I’ve had the chance to work with a lot of people who were sent my way by their doctors. They’re all aiming for the same thing: better metabolic health. But here’s the thing—everyone’s path to getting there is different. That’s why I set up a personalized, year-long program for each of my clients, and in the beginning, we meet every single week. It’s all about helping them find consistency and figuring out what works best for them personally because what clicks for one person might not for another.

I get it, building new habits can be tough. Staying motivated, being consistent, and not getting discouraged by setbacks are just some of the challenges we all face. But these struggles are totally normal, and with the right approach, you can definitely overcome them. In this blog, I’m going to share some of my experiences, bust a few myths about building habits, and give you some practical tips to help you start creating healthy habits that will lead you to a better, more balanced life. Let’s dive in!

But in reality? Research shows that habit formation is a bit more complicated. Depending on the person and the habit, it can take anywhere from 18 to 254 days to really stick, with the average being around 66 days. So, if you’re three weeks in and still struggling, don’t beat yourself up—it’s totally normal. Building a habit takes time, and everyone’s timeline is a little different.

Key Strategies for Successful Habit building

Let’s dive into some of the key strategies that can make all the difference when you’re trying to build new habits. These are the tools that really help you stay on track and make those changes stick, so let’s talk about how you can use them.

Accountability

One of the most powerful tools in habit-building is accountability. Having someone to check in with on a regular basis—whether it’s a friend, a partner, or a group—can really keep you motivated. This is where health coaching really shines. As a health coach, this is what I do best. My clients often tell me that the accountability we build together is what they value most about our work. Knowing that someone is there to support you, cheer you on, and maybe give you a little nudge when you need it can make all the difference.

When you’re accountable to someone else, you’re more likely to stick to your habits because you don’t want to let them down—and you don’t want to let yourself down either. In our sessions, whether they’re weekly, bi-weekly, or monthly, I’m here to help you stay on track, adjust when necessary, and celebrate your progress. It’s not just about checking in; it’s about creating a supportive partnership that helps you achieve your goals.

Tracking Progress

Another great strategy is tracking your progress. Whether you use a habit tracker, an app, or even just a notebook, keeping track of what you’re doing can really help you stay motivated. When you can see your progress—how far you’ve come from where you started—it’s a huge boost. If you’re looking for free habit trackers, there are plenty available online that you can download and start using right away.

As a health coach, I also help keep track of my clients’ progress during our sessions. I love reminding them of where they started and showing them how far they’ve gotten. This visual representation of their journey is incredibly motivating. It’s like having a map that shows just how far you’ve traveled on your path to better health.

Journaling and Reflecting

Now, let’s talk about journaling and reflecting. This is such an underrated tool when it comes to building habits. Writing down your thoughts, feelings, and experiences as you go through your habit-building journey can help you gain a lot of self-awareness. It’s not just about tracking what you do, but also about understanding how you feel about it.

I always encourage my clients to journal on their own, but part of my job as a health coach is to ask those reflective questions and give them space to share what comes up. This is where the deep emotional and mental transformation happens. Reflecting on both your successes and setbacks helps you understand what’s working, what’s not, and why. It’s a powerful way to connect with yourself and your journey.

By celebrating these small wins, whether it’s sticking to a new habit for a week, hitting a personal milestone, or simply feeling a little better each day, you’re honoring the journey itself. Remember, it’s these tiny steps that lead to significant changes over time. So, embrace the process, and don’t forget to pause and appreciate how far you’ve come.

Additional Tips for Building Healthy Habits

Here are a few more tips that can really help when you’re trying to build healthy habits. These are all about making things easier and more manageable, so let’s chat about how you can put them into practice.

Start Small

First off, start small. I can’t stress this enough! So many times, my clients come in wanting to do it all at once, they’re ready to overhaul their entire routine. But let’s be real, life is already busy, and piling too much on your plate right out of the gate can totally demotivate you and derail your efforts. That’s why I always suggest starting with manageable, bite-sized habits. For example, one client of mine started with just a five-minute morning stretch, and over time, she built up to a full workout routine. By starting small, you’re setting yourself up for success without feeling overwhelmed.

Be Consistent, Not Perfect

Next, let’s talk about consistency. Here’s the thing: consistency is way more important than perfection. Setbacks? They’re inevitable. But you know what? I think they’re also important. Setbacks build resilience and help us figure out what works for us and what doesn’t. They also push us to be creative and carve out our own path—the one that fits best with our life. So, when things don’t go perfectly, don’t stress. Just keep moving forward, and remember that progress is about showing up regularly, not about doing it perfectly every single time.

Anchor New Habits to Existing Routines

One of the best strategies out there is anchoring new habits to your existing routines, this is what we call habit stacking. Basically, you take something you already do every day and attach a new habit to it. For example, if you always have a cup of tea in the evening, you could use that time to do some light stretching or write in a journal. I had a client who started doing a quick meditation while waiting for her coffee to brew in the morning, and it became such an easy, natural part of her day. By stacking new habits onto routines you’re already doing, you’re making it way easier to stick with them.

Mindset Matters

Finally, mindset is everything. A positive, growth-oriented mindset is crucial when you’re building new habits. If you believe you can change, you’re already halfway there. I encourage my clients to focus on progress, not perfection, and to view challenges as opportunities to grow. “There is always a gift in the challenge”, I say to them over and over again. One way to cultivate this mindset is by practicing self-compassion and staying curious about your journey. Instead of getting frustrated by setbacks, try to see them as learning experiences that help you grow stronger and more resilient.

Overcoming Self-Sabotage

Next, let’s tackle self-sabotage. This one can be sneaky, but it’s a biggie. Self-doubt and negative self-talk can really mess with your progress. You might start thinking things like, “I’m not good enough,” or “I’ll never be able to stick with this.” And before you know it, you’re sabotaging your own efforts without even realizing it.

The first step in overcoming self-sabotage is recognizing when it’s happening. Pay attention to those negative thoughts and ask yourself, “Is this really true?” Most of the time, it’s not—it’s just your mind playing tricks on you. Once you’ve identified the self-sabotaging behavior, counteract it by focusing on your strengths and the progress you’ve already made. Remind yourself why you started in the first place and how far you’ve come. It can also help to set up some positive affirmations or mantras to repeat when those doubts start creeping in.

Remember, building new habits is a journey, and it’s okay to hit some bumps along the way. The important thing is to keep going, stay positive, and give yourself the grace to navigate through the challenges. You’ve got this!

Conclusion

We’ve covered a lot—busting those common myths about building habits, understanding that timelines can vary, and going over some key strategies to help you along the way. Remember, it’s not about getting everything perfect right off the bat; it’s about finding what works for you and sticking with it.

So, as you start your habit-building journey, go in with realistic expectations. Be patient with yourself, personalize your approach, and don’t forget to celebrate those small wins along the way. Every little step counts, and they all add up to big changes over time.

Now, if you’re ready to take the first step, I’ve got something special for you: my "7 Day Kickstart Guide to Building Healthy Habits." It’s packed with practical tips, daily challenges, and journaling prompts to help you get started. Think of it as your jumpstart to a healthier, happier you. Just download the guide, and you’ll be on your way!

Remember, building healthy habits is a journey, not a destination. It’s okay to take it one step at a time, and don’t forget to enjoy the process. You’ve got this!

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