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How to Create Habits That Last

Sienna Colonese

Habits are the foundation of positive growth. Learn how to master habits, and you can grow in ANY area you desire!


Your habits are deeply linked to whether or not you will reach those goals you set last month. Remember those?


a plant growing in hand

As February rolls in, many of us pause to reflect on those ambitious resolutions we set in January. This is often the time when the initial spark of excitement meets reality.


Here’s the hard truth:


23% of people abandon their resolutions by the first week of January, and by the end of the month, that number jumps to 43%


The enthusiasm fades, and without the right strategies, even the best intentions fizzle out.


But here’s the good news: creating habits that stick isn’t about perfection—it’s about using science-backed strategies to build momentum and resilience.


So let’s dive into how to truly stick to new habits, backed by research and a little bit of neuroscience.


1. Start Small to Build Big

We’ve all been there—setting massive, ambitious goals that quickly feel overwhelming. The key to lasting success? Start small.


Research shows that smaller, achievable steps create a foundation for long-term habit formation. For example, if you’re aiming to run a marathon, begin by committing to a 10-minute jog each day. Over time, those 10 minutes grow into something much bigger.


Or, if you're trying to start a new hobby, like reading, try so small that there is NO excuse. Start with just 1 page per day. Odds are, you'll end up reading more, but it's the consistency to at least 1 page that builds the habit in the first place.


Small wins give your brain a dopamine boost—a chemical reward that reinforces the habit. This positive feedback loop keeps you motivated to take the next step gradually.


Think of it as building a staircase: one manageable step at a time gets you to the top, while trying to leap all the way up usually leads to burnout.



2. Stack Habits for Success

Habit stacking is a total game-changer. It’s all about attaching a new habit to an existing one so it feels natural and automatic.


For example:

  • Want to practice mindfulness? Meditate for 2 minutes right before your morning coffee.

  • Trying to be more grateful? Pair listing your gratitudes with waiting for your shower to heat up (nothing else to do during that time, huh?)


Why does this work? Existing habits act as triggers for new ones. Your brain already has a routine established, so adding to it feels effortless instead of daunting. This also helps with the "I don't have time" excuse!


Start thinking about your day. Where can you naturally “stack” a new habit onto something you’re already doing?



3️⃣ Focus on the Process, Not the Outcome

We all have goals: losing weight, saving money, learning a new skill. But focusing solely on the outcome can lead to frustration, especially when progress feels slow.


Instead, shift your focus to the process—the daily actions that lead to your goal. For example:

  • Instead of fixating on losing 20 pounds, commit to a daily 30-minute walk.

  • Instead of stressing over saving $10,000, set a weekly automatic transfer of $50 into your savings account.


Process-oriented thinking reduces overwhelm and keeps you grounded in what you can control. Plus, each day you stick to the process, you’re one step closer to achieving your goal.



4️⃣ Track Progress to Stay Accountable

People who track their habits are 33% more likely to stick with them. Why? Because tracking keeps you aware of your progress and holds you accountable.


Use whatever method works best for you:

  • A simple habit tracker app.

  • A journal where you check off daily tasks.

  • Even a sticky note on your fridge!


Each time you see your progress visually—whether it’s a streak of checkmarks or a graph showing improvement—you feel a sense of accomplishment (dopamine, wooo!) That momentum drives you forward.



5️⃣ Plan for Challenges

Here’s the reality: no matter how motivated you are, life will throw curveballs. It's inevitable. And that’s okay!


What separates those who stick to their habits from those who don’t is planning for obstacles.

  • If you’re trying to exercise but know you’re too tired after work, schedule workouts in the morning.

  • If you’re eating healthier but always crave late-night snacks, stock your kitchen with healthier alternatives to fill the gap.


Anticipating challenges isn’t about being pessimistic—it’s about being realistic and prepared.



6️⃣ Embrace the Mindset of Change

The habits you stick to will ultimately shape your identity. So instead of thinking about what you want to achieve, focus on who you want to become.


For example:

  • Don’t just aim to “quit smoking.” Think, “I’m becoming someone who prioritizes their health.”

  • Don’t just want to “save money.” Tell yourself, “I’m someone who is financially responsible and secure.”


When you align your actions with the identity you’re building, your habits start to feel like second nature—because they’re part of who you are.



The Science of Habit Formation

Let’s debunk a myth: the idea that it takes 21 days to form a habit isn’t exactly proven.


According to a study in the European Journal of Social Psychology, it actually takes an average of 66 days to form a habit. The range? Anywhere from 18 to 254 days.


This highlights something crucial: habit formation is personal. It’s not about how fast you can change but about creating a sustainable rhythm that works for you.



The Path Forward

Building new habits isn’t about perfection—it’s about persistence. Yes, setbacks will happen, but they’re just part of the process.


Start small, stack your habits, focus on daily actions, track your progress, plan for challenges, and most importantly, adopt the mindset of the person you want to become.


This isn’t just about achieving goals—it’s about transforming your identity and creating a life you love.


And if you’re looking for a little extra guidance, accountability, and support, I’m here to help.


Habit formation and goal achievement has everything to do with mind shifting and brain training. When you shift from the inside out, habits are easier to integrate and goals become more achievable than ever.


Book a call here to see if you're a fit for neuro-integrative mindset coaching.


This year, make it the one where you don’t just set goals—you achieve them.


Don't fall into the 43% that has already given up on their resolutions this year.


Start small, and consistent with the habits that align with your goals and the person you want to BE.

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