How to Build a Habit (and stick with it)

We all have current habits — many of which we probably don’t even consciously think about because they are so ingrained in our lives. We also have habits we want to build and habits we want to break. When looking at how to build a habit (and stick with it), we have to first understand what a habit actually is.

A habit is a behavior that becomes automatic over time through repetition. One of my favorite books on the subject is James Clear’s “Atomic Habits.” If you haven’t read it yet, I highly recommend, along with “Million Dollar Habits” by Brian Tracy.

A habit is triggered by a specific context or cue in your environment, such as brushing your teeth after waking up or checking your phone when you hear a notification. Once established, a habit requires little conscious thought or effort, as your brain links the cue to the behavior. This allows you to perform the action almost instinctively.

In essence, habits help free up mental resources for other tasks by turning regular actions into routines. They are formed by consistently repeating a specific behavior in response to the same contextual cues, eventually becoming effortless and persistent.

The time it takes to build a habit can vary depending on the individual and the complexity of the habit, but research suggests it typically takes around 21 to 66 days to form a new habit. A study published in the British Journal of General Practice found that, on average, it takes 66 days for a behavior to become automatic. However, simpler habits might take less time, while more complex habits could take longer.

The key is consistency. Repeating the behavior in a stable environment over time helps reinforce the habit, making it more likely to stick. While you may hear about the “21-day rule,” it’s important to remember that building lasting habits often requires patience and persistence. Luckily, there a tools that can help!

Habit Tracking with Key2Success

A habit tracker is a tool designed to help you monitor and maintain your progress toward building new habits or breaking old ones. In a habit tracker, you typically record each time you complete a specific action or goal, giving you a visual record of your consistency over time. It serves as both a motivational tool and a reminder to stay on track.

In the Key2Success Digital Planner (my favorite), the habit tracker is particularly useful for setting personal or professional goals. It allows you to define specific habits you want to develop, such as exercising, reading, or completing a work task, and then track your daily or weekly progress. By visually seeing how often you’ve successfully followed through, the habit tracker reinforces positive behavior, helping you stay committed until the habit becomes automatic.

Additionally, a habit tracker provides valuable insight into your patterns, helping you adjust your approach if you miss your goals. The Key2Success planner integrates the tracker seamlessly into your overall planning routine, encouraging long-term success.

Not all habit trackers are made equally, so I definitely recommend trying Key2Success!

1. Understanding Habit Tracking Beyond Checkmarks

Traditional habit trackers often feel too simplistic, focusing on checking a box if you’ve completed a task, but offering little room for self-reflection. In the Key2Success Planner, habit tracking is more holistic. It encourages you to reflect on why you did or didn’t achieve a habit, allowing you to understand both your challenges and opportunities for growth.

2. Developing and Breaking Habits

Habit trackers aren’t just about building new habits; they’re also for breaking old ones. For example, in fitness, you may want to develop good habits like working out regularly or drinking more water, while also trying to break bad habits like late-night snacking or consuming too much soda. The Key2Success habit tracker allows you to focus on both aspects simultaneously, improving your overall lifestyle.

3. Setting Goals with Motivation

It’s essential to know why you’re aiming to develop or break a habit. What’s your end goal? In the Key2Success system, you start by identifying the reason behind each habit. Whether it’s to get healthier, achieve career goals, or improve personal relationships, having a clear goal provides motivation and direction.

4. Building Routines

Success in habit-building often depends on turning individual habits into a routine. By associating new habits with existing ones, like drinking water after every bathroom break, you integrate them into your daily life more naturally. This process-oriented approach is key to making habits stick.

5. Reflection and Self-Improvement

Reflection is a significant part of the Key2Success habit tracker. At the end of each week, you’re encouraged to reflect on your accomplishments and struggles. This self-awareness helps you make adjustments and refine your habits over time. You learn what’s working, what isn’t, and how to pivot for better success next week.

6. Customization and Flexibility

The tracker allows you to create separate habit lists for different areas of your life, such as fitness, education, or career development. You can also easily copy and reuse habits week by week, streamlining the process and ensuring consistency in tracking your progress.

7. Rewarding Yourself — Don’t Skip This Step!

Positive reinforcement is crucial for long-term habit success. The Key2Success system encourages you to reward yourself when you achieve significant milestones. Highlighting or celebrating specific habits you’ve nailed serves as motivation to keep going.

8. Multi-Platform Integration

The Key2Success planner works across various devices and apps, such as OneNote, GoodNotes, Notability, and even e-ink devices like reMarkable. This ensures you can access and track your habits on whichever platform works best for you, making your habit-tracking journey seamless, whether you’re on your phone, tablet, or digital notebook.

By focusing on reflection, goal-setting, flexibility, and self-reward, the Key2Success habit tracker elevates the traditional idea of habit tracking into a comprehensive system that drives personal growth.

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