As our days become more demanding and our time feels less and less, the idea of "building healthy habits" can feel like a hard goal to reach. But here's the thing: those habits—like making sure we move our bodies, eat stuff that's good for us, take a moment to just breathe, or keep our friendships strong—are the secret ingredients to a happy life.
My experience establishing healthy habits, especially with tweaking my morning routine, shows how tricky starting new habits can be. Deciding to get out of bed just ten minutes earlier was a game-changer for me, though it initially sounded like the worst idea ever. This tiny shift, sparked by a tip from my coach when my mornings were a mess, turned out to be a huge win. It showed me how those little tweaks can seriously impact our lives for the good. Five years later, I'm now getting up at 5:40am, and this all started with getting up 10 minutes earlier!
What you need to form a habit
A habit needs 4 things to form:
Cue (Trigger): Something that will get you to act. In my case, that basically meant my morning routine wasn't working; it was a mess. Between kids crying and me crying, everybody was upset heading to work and school. It wasn't working for anybody, and that was the trigger for the change.
Craving (Desire): There is a desire to change this; you can't keep doing it. I was done with my morning routine; it was not working for anyone, so something had to change.
Response (Action): The action of the habit itself—I had to get up earlier, simple as that! I had to set my alarm earlier, get out of bed, and not press snooze.
Reward: The positive feeling you get from completing that new habit. I love my morning now.
Word of Caution!
We need to remember that starting small does not always result in immediate results—if you are out of shape today, you will still be out of shape tomorrow.
However, if you keep repeating these small steps, you will notice the cumulative effect. Five years ago, I used to get up at 7 a.m.; now, I am up at 05:40, no snoozing, just out of bed—that all started with getting up just 10 minutes earlier.
Top 3 Tips for Creating Healthy Habits
1. Start Small and Be Consistent:
The key here isn't to overhaul your life in a day. It's about making small changes that they feel are almost too easy not to do. For me, the challenge was waking up 10 minutes earlier. This small step was manageable, even on those days when it was cold outside and the bed was lovely and warm.
Identify It: One or two habits that are important to you and will have a positive impact on your life. These could be things like exercising, reading, or spending time with your family. Break down these habits into small, manageable steps.
Schedule It: Treat this new habit like it's the most important appointment of your day. So, whether it's a 10-minute walk or meditating for 5 minutes, put it in your calendar as a non-negotiable part of your day.
Make it Routine: Consistency turns these small actions into routines. It's like brushing your teeth; you do it without thinking because it's just part of your day.
Build on It: Once a small habit is established, you can slowly add more. This isn't about staying small; it's about starting there. I went from 10 minutes to 15 minutes to 30 minutes earlier.
2. Set Clear Goals
Set Clear Goals: Be specific. Saying, "I want to eat healthier," is like saying, "I want to be rich." Great, but how? I knew my morning routine needed to change, so the goal was to reduce stress in the morning, and I knew that getting up 10 minutes earlier would make a positive impact on the morning.
Use the SMART framework: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This turns a vague intention into a clear action plan. Make your goal as clear as "I will read for 20 minutes every day" instead of "I want to read more." Define when and where you will perform your habits. So instead of saying, oh, I'm going to exercise in the morning, specify, I'll exercise for 20 minutes in the living room right after I wake up.
Track your progress: Keeping a log of your efforts and successes can be incredibly motivating. Plus, it helps you see where you need to adjust. When I focused on improving my morning routine, tracking my progress showed me the direct impact of those extra 10 minutes on my day. There are apps for your phone you can download to help you track.
3. Design a Supportive Environment:
Your environment can make or break your habit-building efforts. Remove as many barriers to your new habit as possible and set up triggers that remind and encourage you to take action.
Eliminate Distractions: Not turning on my phone first thing in the morning eliminated a huge distraction. If your goal is to walk more, consider laying out your walking gear the night before. Make it the first thing you see so it's harder to ignore.
Use Visual Cues: Sticky notes, setting alarms, or keeping your journal in sight can remind you of the new habit you're building. They're like little nudges toward your goal throughout the day.
Set Yourself Up for Success: If you tackle morning routines, prep the night before. I packed lunches and set out clothes to save time and reduce decisions in the morning. This made sticking to my new wake-up time easier because everything was ready to go.
Don't Be Afraid to Get Help or Outsource: If you are struggling to start your new habits, See if a family member or a babysitter can help you so you can get out for a walk or do that class you want to do. If the grass needs cutting but you would prefer to be at the gym, can someone else do it? Can your local café help you with healthy meals so you don't have to cook every evening? Can you bring a cleaner in to help with the house?
Communicate Your Goals: Let people know this is important to you and that you need help. I need you home by 7 so I can start this class. Communicate what support you need. By saying it out loud, you are making the commitment not only to yourself but also externally holding yourself accountable for your new habit.
My Journey
When my coach suggested that I get up 10 minutes earlier, I remember I was horrified to hear those words. This was not because I was not a morning person, but because I was a sleep-deprived mom of three children whose eldest child at the time was five, and youngest was two. So, the thought of giving up 10 minutes bothered me. But I was looking at this all wrong. I was focusing on the deprivation. Yes, I know that sounds dramatic, but that's what I focused on instead of the benefits. I did not want to get out of bed, but my morning routine was not working either. I needed to start my day better. So, I had to focus on that.
Conclusion
Building healthy habits isn't about turning your life upside down overnight. It's about those small, consistent changes that add up to big results. Remember, every tiny step towards a healthier habit is a leap towards a better, more fulfilling life. You've got this!
If you like this blog, there's more about where that came from. Check out my podcast, "From Secretary to CEO," for more real talk on getting your life together, one habit at a time.
Book Recommendation
If you're serious about building your habits, I recommend reading James Clear's Atomic Habits.
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