How to create a healthy habit?

A habit is “a usual way of behaving: something that a person does often in a regular and repeated way” (Britannica dictionary). It is so integrated into our being and life that we do it automatically. Let me support you to create this kind of healthy habit(s) that you can’t live without anymore.

Exercise. Nutrition. Sleep patterns. Professional development. Relationships. Just to name a few areas we human beings usually love to “work” on. Would you like to start a new way of living? Whatever area of your life you want to improve, let me share the good news: It is 100% possible. You can do it. Here are the steps I recommend you to follow:

  1. Know your “why”
    The first and foremost question is: Why do you want to create this habit? If the answer is: “Because my doctor/partner/friend told me so”, I personally think that the chance is rather low that you will be successful. If the answer is: “Because I truly want to live a healthy life / feel better / I know I can improve …” (even though this idea might be based on a conversation with your doctor, partner or friend), the chance is a lot higher. Our brain often works against us and gives us 1000 excuses why we should just keep going the way we already know so you need to be fully convinced of your reason / your need to change. If you have a hard time finding your “why”, you can read this article: How to become aware of your needs.

  2. Identify with your habit  
    Why is it so hard to create a healthy habit? Because, although we know our “why”, we might still not believe 100% that it’s possible. It’s new, we have to make an effort, we know it might not be super easy. Well that’s the thing: Changing a habit isn’t easy but you know the change is worth it, if you truly identify with it. “I am a person who eats healthy.” “I practice sport x times a week.” “I work on my professional development, I am growing in my career.” “I have meaningful relationships.” “I love myself.” Whatever it is you want to achieve. Those are not SMART goals (more about this in point 4) but core beliefs you need to get into your head and sub-consciousness. Say it to yourself every day – out loud – and it will start to feel really hard to go against it because you feel aligned with this message, it becomes part of you. You need to feel it. If it doesn’t feel right, keep reflecting and change the phrase until it resonates with you. If you think you need some kind reminders: write it on a note and put it on your mirror.

  3. Visualize yourself with this new habit
    Visualisation is a powerful tool to practice in our mind. When I did my first ice bath in 2 degrees cold water, we practiced several times how we would breathe in and out, lift one leg, put it into the tub, lift the other leg, put it in, and sit down in the ice. It works 100% if you truly believe that it’s possible and create the picture in your head. Our mind is so fast and it’s so creative it can build the most horrific, negative scenarios that have never happened, and will probably never happen. Let’s use the power of our mind to create a positive picture, let’s visualize ourselves: practicing sport daily; or how we get up and start our day with energy after 8 hours of healthy sleep; or how we sit somewhere reading the book we know will help us to learn and grow.

  4. Set a SMART goal 
    Even though the first three steps are completed at this stage, here is the thing: Your brain will still try to work against you. And your “usual” life gets in the way of your new habit, especially in the beginning. There will be days where you don’t feel like exercising or moving or just want to eat junk food. There will be days where the course you signed up to, seems more boring than all the other alternatives. Do you think an elite athlete never has days where he/she doesn’t want to train? Look at the social media of your favourite athlete. The majority of them fortunately talks about this very honestly. That’s why we need a training plan / nutrition plan / development plan and/or at least SMART goals (specific, measurable, achievable, relevant, time-bound). This is very personal of course but the most important thing: It needs to be achievable. If you have never exercised before, don’t set the goal to exercise 7 times a week for 30 minutes (at least that’s my personal opinion). Start with 3 times 15 minutes. Or start with 1 exercise every week for 15 minutes. The first step and milestone is the most important and it needs to be achievable so that you keep going. If you feel like exercising longer and/or once you are used to the initial goal, you can set a new milestone. Go from goal to goal, from milestone to milestone until you have your personal, healthy routine.

  5. Be consistent and keep repeating
    This will help you transform your healthy routine into a healthy habit. Whether you feel like it or not, whether the weather is great or not, whether you have 100 excuses and reasons to change it: If you have gone from point 1-4 and you are absolutely convinced this will make your life better and if there is no emergency, you need to be consistent with your routine and goals. Keep going, even if you don’t feel like it. Again: Your brain works against you, it needs to learn this is now really part of you. I promise you it gets easier with every session/day/step accomplished, and it’s when our body and brain feel and understand this is now our new lifestyle. It’s “learning by doing” or “integrating by doing”.

  6. Track and celebrate your progress 
    That’s why it’s so crucial to define milestones and certain “check points”: So you can look back, track and celebrate your progress. If you have never exercised and now you’ve done it for 15 minutes three times a week for your first week, you can and should be super proud! And of course you need to keep going! But it’s important to pause, become aware and tap yourself in the shoulder or hug yourself: You have made progress! You are on your way to creating a healthy habit! See: You can do it!

  7. Stay flexible and evolve
    Once you have fully integrated your new habit(s) and live according to it, you will do it automatically, that’s the beauty of a habit. But there might come a point where this habit needs to develop further, take new forms, it will give you the boost and knowledge to create new habits. That’s the amazing part of it. Stay flexible. Keep following the steps 1-7, keep reflecting, keep learning. Life evolves over time and so do our lifestyle and habits.


This has been definitely one of the articles I’m most excited about. I’ve seen it in my own life how I’ve changed my lifestyle and habits over the last years – and how I keep developing them further – and it would make me so happy to know if this summary is helpful. I would love to hear your comments:
What’s the most challenging part for you? Where do you need further insights/support? Or do you have another tip to create a healthy habit?
Please share it with this community 🙂

Founder Little healthy habits ~ Mental balance & Wellbeing ~ Workshops for you and your team ~ Yogi ~ Globetrotter ~ Sales Leader & Advisor ~ Passionate about bringing mental balance to fast-paced organizations.

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