Cultivating habits
This page highlights key points and links to my articles on cultivating habits. Explore these ideas to build routines that support your personal goals and make lasting changes with less effort.
Small, consistent actions shape your daily life more than big, one-time decisions. Whether you want to exercise more, read regularly, or improve your focus, the key is to design an environment and routine that make the right choices easier. Motivation comes and goes, but a well-built habit keeps you moving forward even when motivation fades.
Here, you’ll find insights on making new habits stick, breaking unhelpful patterns, and adjusting your approach when things don’t go as planned. The goal isn’t perfection—it’s consistency and progress. With the right approach, you can build habits that fit your life and truly last.
All articles
🔗 Habits: Harnessing the power of repeated small changes
A habit is a behavior you repeat so often in the same context that it becomes automatic. Over time, it turns into a mental shortcut, helping you handle similar situations with little conscious effort—almost like being on autopilot. Studies suggest that 40 to 50 percent of daily actions come from habit rather than deliberate choice. The habits you build can lift you up or hold you back, shaping your days in ways you may not even notice. This article offers practical steps to build helpful habits and dismantle unhelpful ones.
🔗 How to replace a bad habit by understanding its underlying motive
Every behavior has a purpose: it meets a need. A need is the desire to feel better—the urge to close the gap between how you feel now and how you want to feel. A habit is just a way to get there. You don’t really want the habit itself; you want the feeling it gives you. To break a bad habit, replace it with a healthier one that gives you the same sense of relief or satisfaction.
🔗 How to create a morning routine that works for you
How you start your morning often shapes the rest of your day. A simple routine—doing the same actions in the same order—can help you feel grounded and set a positive tone. Start your day in a way that works for you, so you can move forward with clarity and energy.
🔗 How to make exercise into a habit
Exercise plays a huge role in your quality of life. It strengthens your body, sharpens your mind, boosts emotional health, and even improves social connections and sexual well-being. It’s a natural and powerful way to feel better, live longer, and stay mentally sharp. Best of all, it’s free. A brisk walk, a jog in the park, or simple exercises at home can bring life-changing benefits—no fancy equipment or gym membership needed. And unlike medications or supplements, exercise has no harmful side effects when done properly. It’s one of the safest and most effective ways to improve your health and well-being.
🔗 Harness the power of the fresh start effect
Starting at the right time can make it much easier to change a behavior. A clean slate—a fresh start without the weight of old habits or past failures—can boost motivation and help you move toward your goals. While change is possible at any time, it often feels harder without that fresh start. You can create a sense of renewal by choosing moments that mark a clear “before” and “after.” The bigger the turning point, the stronger the break from the past, making change feel more natural and achievable.
References
Atomic Habits, by James Clear
How to Change, by Katy Milkman
Good Habits, Bad Habits, by Wendy Wood