Ever start a new fitness routine, only to lose steam a few days in? Or perhaps you want to give up an unhealthy habit, but feel like you always cave in? When it comes to thriving in later life, we all know that consistent behaviours make a huge difference. But sometimes, mental blocks get in the way.
In this article, we’ll explore 5 psychological tricks to help you create new, healthy habits that stick.
By better understanding the habit-forming process, you will feel more empowered to make positive changes and let go of behaviours that don't serve you.
1. Habit Stacking
Want to start a new habit? Examine your current routine and add it before or after a regular action that you already do.
This concept, popularised by behaviour expert James Clear, works because your brain already has a solid neural pathway for the existing habit. By piggybacking on it, you reduce the mental effort of starting something new.
📌 Example: If you already enjoy a morning coffee, combine it with a five-minute crossword puzzle. Or do gentle stretches right after brushing your teeth.
👉 Like the idea of strengthening your memory? Check out these 5-minute Brain Boosts to Do With Your Morning Tea
2. The Power of Substitution
If you're trying to break a habit, simply “stopping” can backfire. That’s because our brains hate losing a source of pleasure, especially if it provides comfort or relieves stress.
Instead, swap the habit for a healthier alternative.
📌 Example: Replace soft drinks with flavoured sparkling water or kombucha. If you reach for snacks while watching TV, try knitting or use a fidget spinner.
This approach follows the well-known “habit loop” model (cue, routine, reward). Substitution keeps the loop intact, but changes the middle step.
👉 Craving certain foods? Your body might be warning you. See: How Cravings Can Signal Nutrient Deficiencies
3. Remove Visual Cues
Our surroundings silently nudge us into performing certain behaviours. If a bowl of chocolates is sitting on the table, chances are you’ll try one even if you’re not hungry. Psychologists call these cues or triggers.
📌 Example: Move alcohol, sweets, or other temptations out of sight (and reach). Rearranging furniture or your pantry can also disrupt autopilot behaviours.
This is why people often find it easier to break bad habits after moving house or going on holiday. It interrupts the pattern, making new behaviours easier to form.
⚠️ Note: Addiction is different from everyday habits. If you’re dealing with substance use or compulsive behaviours, it’s important to seek support from a qualified health professional.
4. The Convenience Factor
While visual cues can sneakily nudge behaviour, convenience is more of a conscious factor. Think of it as effort.
As humans, we tend to take the path of least resistance. If your exercise class is an hour-long bus ride away, you'll probably feel less inclined to go than if it was just down the street.
📌 Example: Keep your walking shoes by the door, and join a gym nearby. Prep easy grab-and-go snacks and make it a hassle to access less healthy options.
Researchers call this friction theory. Small barriers (or removals of barriers) can strongly affect behaviour. One 2011 study found that simply placing snacks further away can notably cut consumption.
The easier the action, the likelier you will follow through.
5. A Motivated Mindset
If you want fresh habits to last, connect them with your core values and sense of enjoyment.
Start by writing down your goals and ask yourself:
- Why do I want to form this habit (or break a bad one)?
- How would this positively affect my life and relationships?
Allow yourself to think big.
Then, use your “why” to reframe your desired habits.
📌 Example: Instead of saying “I have to walk today,” phrase it as:
“I want to go for a walk because it helps me stay strong, independent, and clear-headed so I can enjoy more special moments with family.”
You can also tie new habits to your identity (“I’m someone who looks after my brain”), and combine the behaviour with something fun. Listen to your favourite music while you walk, or call a friend.
Self-Discipline Gets Easier
Did you know that our brain region responsible for self-discipline is like a muscle?
Each time we exercise self-control, like opting for a healthy snack instead of fast food, the easier it gets to resist future temptations.
Now that’s a powerful thought.
Bringing It All Together
Remember that tiny wins add up over time. Whether you're cutting back on sugar, or want to build a balanced routine as a caregiver, healthy change is possible and worth it.
You have the power to make healthy habits that stick.
The key is to make new habits easy, anchor them in your daily rhythm, and associate them with feel-good emotions.
When setbacks happen (and they will), compassionately remind yourself that it’s part of the process, not the end of it. Logging a reminder in the Elli Cares app is a great way to stay on track and celebrate each milestone.
📲 Read next: How to Create Routines That Make Life Easier
