How to Build Good Habits That Last (Even When You Fall Off Track)

"Why small changes matter, how to build good habits, break bad habits, and what to do when you're stuck in old routines."

For the last few months, I’ve found myself slipping back into one of my oldest habits (sleeping late) that I thought I’d left behind . This wasn’t always the case. For over two years, I had nailed my sleep routine: in bed by 11, up before sunrise, ready to take on the day with calm and clarity. That morning time became sacred…quiet, intentional, productive.

But lately, I’ve found myself slipping. One late night turned into two. The snooze button becomes a regular companion. And suddenly, the early mornings I used to cherish have started feeling like a distant memory.

Starting the day slowly with a mindful morning routine.

That slip is exactly what prompted me to revisit the topic of habit formation, why we form habits, how we can build new ones, and what it really takes to break the ones that don’t serve us. It's also a reminder that habit change isn’t always linear.

Why Building Good Habits Matter More Than Motivation

Habits are those small, repeated actions that shape our days and ultimately, our lives. Whether it’s brushing your teeth before bed, checking your phone as soon as you wake up, or going for a walk after lunch, most of what we do runs on autopilot. According to research (Robbins & Costa, 2017), these behaviours are often triggered by internal or external cues stress, a place, a time of day, even a person. Even our thoughts and beliefs are shaped by habits and patterns we've learned and repeated over time, often without realising it.

Some of these habits help us grow. Others hold us back unknowingly.

The trick? Making the good ones easier to do, and the bad ones harder to fall into

The Habits That Helped My Clients Thrive

So, what does a good habit look like?

Over the years, I've helped clients build habits like:

• Setting boundaries at work and home

• Creating consistent morning routines

• Streamlining schedules to make time for what matters most

And here's what I’ve found: it’s never about willpower. It’s about systems, triggers, and a little bit of self-compassion.

Stephen Covey’s classic 7 Habits of Highly Effective People lays a strong foundation. His advice? Start by being proactive. Define what matters. Put first things first. Think long-term, and keep growing.

But what happens when motivation fades?

Proven Strategies for Building Better Habits : Tiny Shifts, Big Results

Books like Atomic Habits, The Compound Effect and Tiny Habits have transformed how we think about behaviour change. Here are some of the best, research-backed strategies:

• Make it obvious: Leave a book by your bed. Set your running shoes by the door.

• Make it easy: Want to meditate? Start with one deep breath.

• Make it attractive: Pair your new habit with something you enjoy like your favourite playlist or coffee.

• Make it satisfying: Celebrate tiny wins. Cross it off your list. Say "Yes!" out loud. (Seriously, it helps.)

One of my clients wanted to start waking up early but kept falling back into old patterns. We started with something small: just waking up 5 minutes earlier each day. Then we paired it with something rewarding like her morning tea and taking 10 mins to read her favourite book. Over time, that tiny shift turned into a full morning ritual.

From Netflix to Sunrise : My Personal Habit Reset

Breaking old habits is the hard part...because its so hard wired in us.

When it comes to bad habits like staying up too late (guilty), overeating, or spending time on social media or that Netflix series (guilty again), breaking them requires more than just discipline. It means understanding what the habit does for us.

Maybe late-night Netflix helps you unwind. Maybe constant email checking gives you a hit of control. Once we know the reward behind the habit, we can start to look for healthier alternatives that still meet that need.

Start by asking:

• What triggers this habit?

• What do I get from it?

• What can I replace it with?

For me, staying up late is often about craving easy downtime like Netflix. It’s my way to switch off, and once I’m in front of the TV, inertia sets in. It has a hold on me, and longer daylight hours haven’t helped either. So I’m trying to shift that downtime to the morning, starting the day more slowly and intentionally. In the evenings, I’m replacing screens with reading to help me unwind without staying up too late. It’s not perfect, but it’s progress.

Tracking habits visually helps reinforce consistency and motivation in building new routines.

Your Turn: What's One Habit Worth Changing?

Here’s the truth: you don’t have to change everything all at once. You just have to start small and stay consistent. Miss a day? No big deal. Just don’t miss twice.

Whether you're building a habit of daily movement, better hydration, or simply getting to bed on time, focus on making it easy, visible, and rewarding. Habits are built through repetition, not perfection. Do not make it a test of your Willpower.

So if you're trying to break a habit? Be curious, not critical. Understand the “why” behind it before forcing a change.

Food for Thought: How to Break Bad Habits Without Burning Out

• Which habit would make the biggest positive impact on your life right now?

• What’s one tiny step you can take today to start (or restart) that habit?

• Who or what could support you in making it stick?

If you're navigating habit change personally or professionally, you’re not alone. And you don’t have to do it perfectly. Just intentionally.

Start small. Be consistent. And when you fall off track (because we all do), remember: every morning is a new chance to begin again. No judgment. No pressure. Instead, think of how you can reward yourself for the times you stuck to the new habit. Focus on how the new habit makes you feel.

Also, consider finding an accountability partner. Someone who is also trying to build a habit, so you can check in with each other, share progress, and help each other stay on track when motivation dips.

P.S. I’d love to hear from you about what habit you are working on. Let me know in the comments or reach out if you want support building a habit that sticks