The Science of Habit Formation: How to Build Habits That Stick

There’s a quiet power in the habits we build. They shape our days, guide our choices, and ultimately define who we become. If you’ve ever set out to “get healthier,” “be more consistent,” or “finally stick to a routine,” only to find yourself back at square one, you’re not alone. Building habits is part science, part art—and we can all master when we understand the process.

Let’s break it down: what really makes a habit stick?

Start Small, Think Big

Imagine planting a tiny seed. You wouldn’t expect it to sprout into a towering tree overnight. Habits work the same way. They start small—sometimes so small they feel insignificant. But these small actions, repeated daily, grow into something much bigger.

Anchor Your Habits to What Already Works

Think about your day. Certain routines already happen, like clockwork—brushing your teeth, pouring your coffee, locking the door on your way out. These are anchors. When you tie a new habit to an existing one, you create a natural rhythm.

For example, let’s say you want to start journaling. Attach it to your morning coffee ritual instead of picking a random time each day. “Every time I pour my coffee, I’ll write three things I’m grateful for.” The more seamless the connection, the easier it is to stick with it.

Reframe Your Identity

Here’s the truth: habits aren’t just about what you do. They’re about who you believe you are. If you see yourself as someone who “just can’t stick to things,” that belief will shape your behavior. But if you start thinking of yourself as someone who prioritizes health or values consistency, your actions will naturally align.

Make It Too Easy to Fail

There’s a psychological principle called “activation energy.” The harder it is to start something, the less likely we are to do it. Conversely, the easier it feels to begin, the more likely we are to keep going.

If you want to read more, keep a book on your nightstand. If you’re trying to eat more veggies, prep carrot sticks or salad greens in advance so they’re ready when you are. Lower the barriers, and your habits will follow.

The Power of Rewards

Here’s a secret: your brain loves rewards. Every time you do something that feels good, your brain releases a dopamine hit, making you want to do it again. This is why celebrating your wins—no matter how small—is key.

Your reward doesn’t have to be extravagant. It could be as simple as crossing a task off your to-do list, taking a few deep breaths to acknowledge your effort, or enjoying a moment of quiet pride.

Expect the Stumbles

No habit is built without a little stumbling along the way. Life happens. Plans get interrupted. The trick isn’t to avoid failure; it’s to plan for it.

What will you do if you miss a day—or even a week? Will you let one skipped workout turn into a skipped month, or will you pick up right where you left off? Remember, progress isn’t about perfection. It’s about persistence.

One of my favorite reminders for clients is this: “Never miss twice.” If you slip, let it be a moment, not a pattern.

Stay Patient with the Process

Habits don’t form overnight. Research suggests it takes, on average, 66 days to build a new habit—longer than the “21 days” we often hear about. Some habits take more time, and that’s okay. What matters is staying consistent enough to see results.

Think about where you’ll be in three months, six months, or a year if you start today. The small things you do now will ripple outward, shaping your future self in ways you can’t even imagine yet.

Building habits is as much about self-compassion as it is about discipline. It’s about choosing actions that align with the life you want to live and the person you want to become. So, start small. Anchor your habits. Celebrate your wins, and be kind to yourself in the process.

And remember, habits aren’t just what you do. They’re what you keep showing up for, day after day.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition gets to the root of the problem and resolves the actual problem. This differs from conventional medicine, which prescribes multiple meds to deal with symptoms, with little regard for resolving the root cause of the symptoms. Functional nutrition is more personalized, customized, and holistic. My job is to work with your medical team and advocate for you if necessary."   

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