How to build a habit in 5 steps

​People with good habits rarely need to resist the temptation to laze on the couch, order greasy takeout, procrastinate on assignments, or watch one more viral video before dashing out the door. Having established good habits, little to no willpower is required to choose wisely.

The only catch is that building good habits takes effort and insight. Thankfully, science offers both guidance on how to begin and strategies to lighten your lift.

1. Set a specific goal

The way you define the goal you hope to turn into a habit does matter. Goals like “meditate regularly” are too abstract, research has shown. You’ll benefit from being more specific about what exactly you aim to do and how often.

Don’t say “I’ll meditate regularly.” Say, “I’ll meditate for 15 minutes each day.”

2. Create a detailed, cue-based plan

Scientists have proven that you’ll make more progress toward your goal if you decide not just what you’ll do, but when you’ll be cued to do it, as well as where you’ll do it and how you’ll get there.

A plan like “I’ll study Spanish for 30 minutes, five days a week” is OK. But a detailed, cue-based plan like “Every workday after my last meeting, I’ll spend 30 minutes studying Spanish in my office” is much more likely to stick as a habit.

3. Make it fun to repeat

One excellent way to make goal pursuit fun is to try what I call “temptation bundling.” Consider only letting yourself enjoy an indulgence you crave while working toward your goal. For example, only let yourself binge-watch your favorite show while at the gym or enjoy a beloved podcast while cooking healthy meals.

4. Foster flexibiity

Successful habit building relies on frequently repeating a behavior, and if your routine becomes too brittle, you’ll follow through less often. A flexible habit means you can still do what you need to even when a wrench is thrown in your first best plans – for example, a traffic jam on the way to dropping the kids off at school that gets in the way of your morning meditation.

5. Find the right kind of social support

Social support isn’t just about having cheerleaders and people to hold you accountable – though both can add value, so I’d suggest telling your friends and family about your goals.

Finding people to socialize with and emulating those who have already accomplished what you want to accomplish can make a world of difference. As an added bonus, when you pursue your goals in tandem with people you like, that makes it more fun!
 

Sources: CNN