The key to lasting lifestyle change isn’t willpower or motivation — it’s building habits that become automatic over time. But what’s the best approach to make that happen? As a Certified Health Coach, I’ve helped hundreds of clients develop sustainable healthy habits. In this guide, I’ll break down the two proven methods to build habits that truly last.
1. The Habit Stacking Approach
The habit stacking method involves linking a new habit to an existing one. This makes it easier to remember and turn the new habit into a subconscious part of your routine.
**Benefits:**
• Builds on existing behaviors, so it’s less effort to start
• Stacks habits in a logical sequence for better retention
• Can be customized to your existing schedule and routines
**Drawbacks:**
• Requires identifying the right “anchor” habit to stack on
• May be tricky to implement if your current routines are sporadic
**Best For:**
• Beginners who struggle with consistency
• People with busy, unpredictable schedules
• Habits that logically connect to an existing routine
2. The Habit Tracker Approach
The habit tracker method involves using a visual tool to monitor and motivate your progress. This could be a physical calendar, spreadsheet, or app.
**Benefits:**
• Provides visual cues and accountability to stay on track
• Allows you to track progress and build momentum
• Can be customized to your specific habits and goals
**Drawbacks:**
• Requires regular check-ins and diligence to maintain
• Can feel tedious if you struggle with consistency initially
**Best For:**
• Intermediate habit builders who need an extra push
• People who thrive on data and visual progress
• Habits that are measurable (e.g. steps, water intake)
Head-to-Head Comparison
| Criteria | Habit Stacking | Habit Tracking |
|---|---|---|
| Ease of Start | High | Moderate |
| Consistency | Moderate | High |
| Customization | High | High |
| Accountability | Moderate | High |
| Measurability | Low | High |
Which Should You Choose?
The best approach depends on your personal preferences and habit-building goals:
• If you’re new to habit building and need an easy way to get started, try the habit stacking method.
• If you’re an intermediate habit builder who needs more accountability and data tracking, the habit tracker approach may be better.
• For habits that are measurable (like steps, water intake, etc.), the habit tracker is generally more effective.
• For habits that are less tangible (like meditation, journaling, etc.), habit stacking may work better.
Frequently Asked Questions
1. How long does it take to build a habit?
Research shows it typically takes 66 days for a new behavior to become automatic. However, the timeline can vary depending on the complexity of the habit, your environment, and your consistency.
2. Can I use both methods together?
Absolutely! Many people find success by using a combination of habit stacking and habit tracking. For example, you could stack a new habit onto an existing routine, then use a habit tracker to monitor your progress.
3. What if I slip up on my habit?
Don’t beat yourself up. Occasional lapses are normal. The key is to get back on track as soon as possible. Review your triggers, barriers, and rewards to troubleshoot what went wrong, then recommit to your habit.
4. How do I stay motivated long-term?
Focus on intrinsic, meaningful reasons for building your habit. Connect it to your values and bigger life goals. Celebrate small wins along the way. And don’t be afraid to adjust your approach if something isn’t working.
5. What if I have multiple habits I want to build?
Start with 1-2 habits at a time to avoid feeling overwhelmed. Once those are solidified, you can layer on additional habits. Just be sure not to take on too much at once.
6. Where can I get more support?
Consider working with a certified health coach like myself who can provide personalized guidance and accountability. You can also join online communities of people working on similar habit goals.