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How to Form Habits and Stick to Them

How to Form Habits and Stick to Them

Kent Yoshimura -

Forming habits can be tough, but they're essential for making lasting changes in our lives. Whether you want to adopt a healthier lifestyle, improve your productivity, or reach a personal goal, habits can help you get there. In this article, we'll explore some strategies for forming habits and sticking to them.

1. Start small and build gradually

It's important to start small when forming a new habit. Trying to take on too much at once can be overwhelming and may lead to burnout or failure. Instead, focus on one small change and gradually build from there. For example, if your goal is to start exercising regularly, start with just a few minutes of exercise each day and gradually increase the duration as you become more comfortable.

2. Make it part of your routine

Incorporating a new habit into your existing routine can make it easier to stick to. For example, if you want to start meditating each morning, try setting aside a specific time each day to do it. Maybe it's right after you brush your teeth, or maybe it's before you sit down to work. By making it part of your routine, you're more likely to remember to do it and it becomes a natural part of your day.

3. Keep track of your progress

Tracking your progress can be a powerful motivator and help you stay on track with your habits. There are many ways to do this, such as keeping a journal, using a habit tracker app, or simply crossing off each day on a calendar. Seeing the progress you've made can be a great way to stay motivated and see the progress you're making.

4. Find accountability

Accountability can be a powerful tool when it comes to forming and sticking to habits. Consider finding a accountability partner or joining a group of like-minded individuals who are working towards similar goals. Having someone to share your journey with can provide motivation and support when you're struggling to stick to your habits.

5. Don't be too hard on yourself

It's important to be kind to yourself when forming new habits. Nobody is perfect, and it's okay to have setbacks along the way. If you slip up, don't beat yourself up about it. Instead, use it as an opportunity to learn and adjust your strategy. Remember that forming habits takes time and patience, and it's important to be kind to yourself as you work towards your goals.


Forming habits and sticking to them is a crucial aspect of personal growth and self-improvement. Whether you're looking to improve your health, productivity, or relationships, developing new habits and making them a consistent part of your daily routine is the key to achieving your goals.

Remember to be kind to yourself and celebrate small wins along the way. It can be a challenging journey but with patience, consistency and determination, forming good habits can help lead to a more fulfilling and rewarding life. If you want to learn more about how to improve your lifestyle check out How to Live Happier Life. And if you want to get started right away check out 5 Ways you can Improve your Daily Performance.



About the Author

Ryan Chen is the CFO and co-founder of Neuro, a gum and mint company that enhances your health and wellness in the most convenient, affordable, and portable way possible.

Despite being injured in a snowboard accident that left him paralyzed at 19, Ryan went on to graduate with degrees in two very different subjects--Economics and Chemistry--and later trained in racing with the US Paralympic team. His strong intellectual background combined with vigorous resilience has earned him recognitions such as Forbes 30 Under 30. 

Find him on LinkedIn here: Ryan Chen


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