How to make a healthy habit stick

Some of us are cynical about new year’s resolutions. Old habits may die hard, but new ones struggle to be born. How many honestly make it past January?

But they’re still worth trying – with the right approach.

“New year resolutions can be very beneficial for taking your health in hand after all the chaos of Christmas,” says Gabriela Peacock, nutritionist and founder of GP Nutrition. “And if there’s a time to give your mood and immune system a helping hand, it’s now, in winter.”

Whether it’s going to the gym, flossing every night, starting a new supplement, making a healthy habit stick means making it feel automatic – you do it almost without thinking, or even find it hard not to do. But getting to that point takes some commitment.

If you've found yours already faltering, it’s completely understandable – and it’s not too late to try a new tack.

Ditch the all-or-nothing mindset

“You need to make changes which are realistic, because that's the best way to make them sustainable,” advises Gabriela. “People tend to think at the beginning of the year of doing some drastic diet or detox. Be kind to yourself. Don't start big. Start making small changes which, over time, are going to build up and create a huge difference.”

That’s backed up by a recent scientific review of 20 healthy habit formation studies involving 2,601 participants, which revealed key insights into what helps and hinders new habits.

The researchers found that it takes an average of 55 to 66 days to make a healthy habit stick, or around two months. But the more ambitious and complex the habit – like switching to a whole new diet – the longer and harder it was to maintain. Simple, repetitive habits, like daily flossing or starting a health supplement, were the most likely to succeed.

Make a plan, set reminders

However big or small, having a clear, structured plan in your mind before you start can make all the difference for achieving a lasting habit, even for small-scale goals like hydrating regularly.

“Instead of that drastic diet, plan a new food swap each week,” suggests Gabriela. “Go for brown bread or rice instead of white, or a portion of protein instead of cake for an afternoon snack. Focus on fibre one week, and protein the next.”

Setting a daily alert or using a calendar or reminder app to notify you always helps. If you’re starting a new supplement routine, a pill organiser can be helpful – especially if you’re taking more than one.

Consistent repetition is key

If you can, try to do your new habit around the same time every day. The research showed that repetition is key to reinforcing a routine, with morning habits proving more resilient in some studies than evening ones.

Consistent repetition is also the best way to start seeing real results for your health, whether it’s exercise or nutrition. Supplementing regularly every day – ideally at the same time – is the fastest way to build and maintain key nutrient levels in your body so that they can start delivering meaningful benefits.

Stick – or stack – your habit to something you already do

Doing stretches after your morning coffee, one-armed bicep curls while brushing your teeth, taking your supplement with your breakfast or just before bed… The research found that linking your new habit to an existing routine – or ‘habit stacking’ – is an effective way to help make it stick, as you’ll always have the perfect cue to remind you.

You can take the idea further and plan your new habit around something you already like doing, sometimes called ‘temptation bundling’. Love nature, treadmills not so much? Outdoor runs may stick better than visits to the gym. Want some extra steps? Ask a friend to turn your regular sit-down coffees into walks-and-talks.

Keep it visible

Keeping your habit in sight helps you keep it in mind. Leave those new trainers by the door. Want to hydrate regularly? Keep the water bottle on your desk. Keep your supplements somewhere you’ll see them – on the kitchen counter, next to the kettle, or by your toothbrush (just make sure they’re kept away from heat or moisture).

Track how you’re doing

Ticking off your daily or weekly habit wins on a calendar or app can be highly satisfying and motivating, especially when you build a winning streak. Consider keeping a journal about how you’re feeling.

If you’re taking a supplement, keeping a short daily log of changes in how you feel can help you notice subtle shifts – better sleep, more focus, less discomfort – that you might otherwise miss.

Don’t worry if you miss a step – keep going

Just pick it up the next day. The goal isn’t perfection, but maintaining momentum. Try not to miss more than two in a row as lots of missed repeats over time will stop your new habit from sticking.

Healthy habits don’t have to be big or perfect – just consistent – and supplements can be easy wins. If you’re looking to lose a little weight, try swapping snacks for Fibre capsules. Winter is the ideal time to take care of your vitamin D and immune health with a multivitamin like EverydayMe, while Omega-3 will support your mood and focus.

“I always advise a balanced approach to health, as life is too short. Self-care shouldn’t feel like punishment," says Gabriela. “It’s all about finding ways to take care of yourself that are sustainable, accessible and, most importantly, enjoyable.”