Our daily habits shape much of who we are. Whether it’s choosing to eat more vegetables, quit smoking, or make time for reading, small, consistent behaviours can have a powerful impact on our overall wellbeing. But how do we actually change a habit — and make it stick?
The truth is, it’s not always easy. Habits are automatic behaviours formed through repetition, which means breaking them (or building new ones) takes some patience, intention, and strategy. Fortunately, there are simple ways to shift your habits in a healthy, sustainable way.
Here are four practical steps to help you start making lasting changes — without the overwhelm.
1. Focus on one habit at a time
It’s tempting to want to improve everything all at once — start eating healthier, wake up earlier, exercise more, meditate daily. While enthusiasm is great, trying to change multiple habits at once can quickly lead to burnout.
This is because of a concept known as ego depletion. Willpower is like a mental muscle — the more we use it, the more tired it becomes. According to behavioural research, trying to juggle too many new behaviours at once drains your mental energy and makes it harder to succeed.
Instead, choose one small goal to start with, such as:
-
Drinking a glass of water first thing in the morning
-
Swapping sugary snacks for fruit
-
Meditating for 2 minutes each evening
Once this habit feels easy and automatic, you can move on to the next.
2. Break the habit down into smaller steps
One of the biggest reasons people give up on new habits is that the goal feels too big or unrealistic. For example, if your aim is to start running regularly, setting out to do a 10km jog on day one can feel discouraging.
Instead, make your habit so small that it feels easy to do. This technique is often called “micro-habits” or “habit stacking” and works because it builds momentum without relying on motivation alone.
Here’s how you might break down a new habit:
| Goal | Break it down to… |
|---|---|
| Read more books | Read 1 page per day |
| Start running | Jog for 5 minutes |
| Eat more veggies | Add 1 serving to lunch |
| Meditate regularly | Breathe deeply for 2 minutes |
Small wins build confidence and make it easier to keep going.
3. Create a plan to support your change
Once you’ve chosen a habit and broken it into manageable steps, it’s time to set up a system to stay on track. A clear plan helps remove guesswork and keeps you focused, especially on days when motivation is low.
Your plan can be as simple or detailed as you like, but try to include:
-
Your goal: what exactly do you want to change?
-
Your ‘why’: what’s motivating you to change this habit?
-
How and when you’ll practise it: time of day, location, duration
-
Potential obstacles: what might get in the way?
-
Solutions: how will you respond to those challenges?
-
Rewards: how will you celebrate progress?
You can use a journal, wall calendar, or a habit-tracking app. Some free apps to explore include Habitica, Streaks, and Loop Habit Tracker.
For even more guidance, you may want to speak with a health coach or mental health professional. In Australia, a trained counsellor can help you set realistic goals and support you through setbacks. You can find qualified practitioners in our page.
You can grab this infographic to help you get started:
4. Try a 30-day habit challenge
Committing to a new habit for a set amount of time can give you structure and a clear endpoint to aim for. Many people find that 30-day challenges are especially helpful when trying to break or build habits.
Although research from the University College London found that the average time to form a new habit is 66 days, a 30-day commitment is a manageable and motivating start. It helps you build momentum without feeling too far off.
Here’s how to do it:
-
Choose one habit
-
Track your progress each day
-
Reflect weekly on what’s working or not
-
Adjust if needed, but don’t skip two days in a row
-
Celebrate the 30-day mark, then decide if you want to continue
You can also invite a friend or partner to join you for extra accountability.
Want more inspiration? Explore these 4 healthy habits for a happier life to support your wellbeing journey.
Bonus tip: Be kind to yourself
Changing a habit takes time and repetition — it’s normal to miss a day or slip up. The key is not to give up. Research shows that consistency beats perfection when it comes to behaviour change.
If you miss a day, simply restart the next day. Don’t wait for Monday or the start of a new month — progress is made in the small, daily choices you make.
As Beyond Blue shares in their guide to setting goals and forming habits, being kind and realistic with yourself is an important part of sustaining long-term change.
Final thoughts
Changing a habit doesn’t have to be overwhelming. By focusing on one habit at a time, breaking it into manageable steps, making a plan, and challenging yourself over 30 days, you set yourself up for long-term success. Most importantly, allow space for flexibility and self-compassion along the way.
Looking for support or tools to help you make a positive change? Explore the Natural Therapy Pages blog for wellness insights, guides, and practitioner support near you.
