How to build healthy habits that stick

You know how important it is to eat well, move your body, sleep enough, and practice self-care. But creating healthy habits — and making them part of your daily routine — can still feel hard. Healthy lifestyle habits take time to build, and it’s normal to have ups and downs along the way.

According to the Centers for Disease Control and Prevention, 6 out of 10 adults have a chronic disease. And poor diet, lack of physical activity, and excessive alcohol use are some of the leading causes.¹ The good news is that small lifestyle changes today can improve your overall health and long-term well-being. Small healthy lifestyle habits can build on each other over time and support better health.

Whether you want to be more active, eat more nourishing foods, or focus on your mental health, here’s how to build healthy habits that last — with 6 simple ways to get started.

Start small

Every journey starts with a small step. If you’ve never jogged before, you don’t need to run several miles on your first day. Setting smaller, realistic goals sets you up for success.

Start with one change at a time. You might:

• Limit sugary drinks during the week
• Add one extra serving of vegetables to your dinner
• Go for a brisk walk every other morning

Once that small step feels more natural, you can build on it. For example, you might walk for a few more minutes, add one more day, or slowly increase your pace. Small steps like these help you build confidence without feeling overwhelmed.

The key to how to make healthy habits stick is consistency, not perfection. By starting small and choosing attainable goals, you give yourself more chances to succeed and turn new actions into lasting habits.²

Stack habits

One of the easiest ways to commit to a new habit is to attach it to a habit you already have. This is known as habit stacking.

For example, if you eat breakfast every morning and you want to move more, you could go for a 10-minute walk right after you eat. Over time, finishing breakfast becomes the reminder to start your walk — you don’t have to think about it as much or rely on willpower alone.

You can also stack other healthy lifestyle habits onto the same routine. Once you form the walking habit, you might add a 5-minute stretch or a simple breathing exercise afterward.

Repetition is key. Research shows that repeating a new habit in the same situation helps your brain build automatic patterns.3 When you stack habits in simple ways, you’re more likely to stick with them.

Be specific

It’s easier to follow through when you know exactly what you’re trying to do. Instead of saying, “I’ll be healthier,” make your new healthy habit clear and concrete.

You could say:

• “I’ll eat 2 servings of vegetables every day at lunch and dinner.”
• “I’ll turn off the screens of my devices 30 minutes before bed on weeknights.”
• “I’ll walk around the block while I listen to my favorite podcast.”

Being specific can also help you improve healthy lifestyle habits like sleep, screen use, or movement. For example, if you want to sleep better, look for specific habits that might be getting in the way — like scrolling on your phone in bed. You can plan to charge your phone in another room, so you’re not tempted to reach for it at night.⁴

Being specific helps you follow through and makes building healthy habits easier over time.

Track your progress

It’s motivating to see how far you’ve come — so find a simple way to track your progress. You can create a chart where you write down how many minutes you walked, stretched, or meditated. Or use a fitness tracker to note how many steps you’ve taken in a day.

In the moment, small actions might not feel like much. But when you see how they add up over time, your confidence can grow.

It can also help to log your progress each day. If you’re trying to get more movement, drink more water, or shift your eating habits, you might use an app or keep a journal to track how you’re doing. Once your new habit feels more automatic, continuing to track it can help you maintain your progress.

Reward yourself

Changing your habits takes effort, time, and commitment. Don’t forget to celebrate your progress — big and small.⁵

Here are some ideas:

• Treat yourself to a movie night after a week of sticking with your new habit
• Invite a friend to join you for a weekend hike or walk
• Enjoy a relaxing bath or quiet reading time after completing your routine

Having a workout buddy or supportive friend can also be a powerful reward and source of accountability. You can encourage each other on hard days, try new activities together, and share your wins along the way.

Choosing rewards that support your well-being — like time in nature, rest, or connection with others — can make your new habits feel even more enjoyable.

Find a bigger purpose

Sometimes, the short-term benefits of a healthy habit — like a single walk or one earlier bedtime — may not feel like enough to keep you going. That’s when connecting your habit to a bigger purpose can help. It can make your habits feel more meaningful and support your long-term health.

Your purpose might be:

• Having the energy to play with your kids or grandkids
• Feeling strong enough to travel or enjoy hobbies you love
• Protecting your health so you can stay independent as you age

Building healthy habits gets easier when they’re part of something that matters deeply to you. When you feel tempted to skip your habit, you can remind yourself of the “why” behind it. Connecting your habits to your values is a powerful way to stay motivated — even when progress feels slow.

Building healthy habits is a long-term process, not an overnight change. If you miss a day or need to start again, that’s okay — every small step still counts. Over time, these simple choices can add up to healthy lifestyle habits that help you feel more like yourself. If you’d like more support with creating healthy habits, explore tools and resources on kp.org that can help you stay active, eat well, sleep better, and care for your mental health.