How to Build Habits That Actually Stick

Habits are the building blocks of who we become. As James Clear explains in Atomic Habits, every small action we repeat is a vote for the type of person we want to be. The challenge isn’t knowing what to do—it’s sticking with it long enough to see results. Here are four powerful strategies to help you make habits that last.

1. Anchor New Habits to Old Ones

One of the easiest ways to start a new behavior is to attach it to something you already do. Want to start stretching more? Do it right after you brush your teeth. Trying to drink more water? Pair it with your morning coffee. This is called habit stacking—anchoring new behaviors to existing routines so they’re more likely to stick.

2. Use the 5-Second Rule

Motivation fades quickly, but action builds momentum. Mel Robbins’ 5-Second Rule—counting down 5-4-3-2-1 and then moving—interrupts hesitation and propels you forward. Whether it’s getting out of bed, starting a workout, or making a difficult phone call, the countdown helps you bypass excuses and step into action.

3. Never Miss Twice

Everyone slips up. What matters isn’t perfection, it’s consistency. If you skip a workout or fall off track with your eating plan, don’t let one miss spiral into a week. Remember the never miss twice rule: get back on track the very next time. This prevents small slips from becoming long-term setbacks.

4. Focus on Systems, Not Just Goals

It’s easy to say, “I want to lose weight” or “I want to sleep better.” But the best version of yourself is built through systems—the daily practices that add up over time. Instead of obsessing over the outcome, design routines that make success inevitable. For example:

• Lay out workout clothes the night before.

• Prep healthy snacks at the start of the week.

• Set a bedtime alarm to protect your sleep.

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Putting It All Together

Change doesn’t happen overnight. But when you combine a clear vision of your best self with small, consistent steps, you create momentum. Anchor new behaviors to routines, act before hesitation takes over, recover quickly from slips, and focus on daily systems.

At OnTrack Medical, our mission is to help you connect these small habits to your bigger vision—so you’re not just setting goals, you’re living them. Because every choice is a vote for the person you want to become.