The Secret to Healthy Habits That Stick!

Alison Lacey
Sep 6
3 min read

How many times have you promised yourself you’d start a new routine, more exercise, better sleep, drinking more water, (I do all the time!) only to find yourself slipping back into old patterns after a week or two?

You’re not alone. Research suggests that around 80% of people give up on new habits within the first few weeks. But here’s the thing: it’s not because you lack willpower or discipline. It’s usually because of how you try to build the habit.

The good news is there are proven, science-backed strategies that make habits easier to form and far more likely to stick. Here are six that you can start using today:

1. Habit Stacking

Instead of trying to remember a brand-new behaviour on its own, attach it to something you already do automatically. This is called habit stacking.

For example:

Do 10 calf raises while brushing your teeth.
Stretch your hips while waiting for the kettle to boil.
Practice getting up and down from a chair without your hands before dinner.

When you piggyback a new habit onto an old one, it becomes part of your routine without needing extra brainpower or reminders.

2. Start Tiny (Micro-Habits)

Most people start too big: “I’ll walk 5 miles every day” or “I’ll give up all sugar forever.” Ambitious, but not sustainable.

Research shows that habits are more likely to stick when they’re ridiculously small to begin with. That could be:

Putting on your trainers after breakfast and walking to the end of the road.
Doing just one push-up before bed.
Drinking one extra glass of water with lunch.

Once the tiny habit is automatic, it naturally grows. Small wins compound into bigger ones over time.

3. Use Visual Cues

We are creatures of environment. What you see around you strongly influences what you do.

If your running shoes are hidden in a cupboard, you’re less likely to exercise. If they’re by the door, they act as a visual cue to move. The same goes for keeping a water bottle on your desk, resistance bands next to the sofa, or fruit in a bowl on the counter instead of biscuits.

Think of it as setting up little reminders in your environment that nudge you in the right direction.

4. Pair Habits with Pleasure

Our brains love rewards. If a habit feels good, we’re far more likely to repeat it.

This means you can “bundle” something you enjoy with something you want to do more of. For example:

Only listen to your favourite podcast while out walking.
Save your best coffee for after your workout (for me it's a home made oatmilk iced latte)
Watch your favourite show while gently stretching.

By making healthy habits rewarding in the moment, they stop feeling like chores and start becoming something you look forward to.

5. Make It Social

Humans are wired for connection, and accountability works wonders. Studies consistently show people stick to exercise routines far better when they do it with others.

That’s why group programmes like Flexpress are so effective. You’re not just following along at home, you’ve got a community cheering you on, reminding you to show up, and sharing your wins. Even simply telling a friend, “I’m aiming for three classes this week,” makes you more likely to do it.

6. Never Miss Twice

Perfection isn’t realistic, and missing a day won’t ruin your progress. But missing two days in a row? That’s where things start to slip.

This principle, “never miss twice”, is about bouncing back quickly. If you miss Monday’s workout, just make sure you show up on Wednesday. If you forgot to drink your extra glass of water today, get back on track tomorrow.

Consistency is about patterns, not perfection.

The Bottom Line

Building new habits isn’t about being tougher or having more willpower, it’s about setting yourself up for success. By stacking new habits onto old ones, starting tiny, using visual cues, making them rewarding, leaning on others, and not letting one missed day become two, you create habits that feel natural instead of forced.

The real magic is in consistency. Little steps, repeated often, build into life-changing routines.

So this week, try one of these strategies....

Maybe it’s squats while the kettle boils, or a walk while listening to your favourite podcast. They may feel small now, but your future self will thank you.

Thank you for. reading, I hope these tips help you build the healthy habits. Join the Facebook community https://www.facebook.com/groups/1142848547589858 & please reach out if you need advice or support....I'm here to help!