Small Steps, Big Results: Build Habits That Stick

8 Ways To Get Your Habits To Stick - Without Overwhelm

Look, I get it. You’re already juggling a packed schedule, running on caffeine and sheer willpower, and now you're supposed to magically overhaul your entire health routine in the name of a New Year's resolution or to finally drop those stubborn 5lbs? Yeah, no. That’s not how habits work, at least not ones that you want to last long-term. 

A little fun fact, our brains are wired for efficiency and favor the path of least resistance. We run on routines and habits because they’re automatic—we don’t have to think about them. That’s why you brush your teeth every morning without debating whether you feel like it. This issue is these automatic habits were formed from our prior behaviors - whether or not those behaviors are still serving us or not. So, if you’re trying to completely change your daily routine and habits overnight, it’s no wonder it feels impossible. Your brain is literally trying to keep you safe in the patterns you already know.

So instead of setting yourself up for burnout, frustration, and inevitable failure, let’s work with your brain, not against it. The secret? Start ridiculously small. Small enough that your brain doesn’t throw a tantrum. Then, we build from there.

1. Start Small or Don’t Start at All

When I am asked what the biggest mistake I see when it comes to achieving our goals, my answer always is women going all in, burning out, and then blaming themselves for "failing." Spoiler: it wasn’t you—it was the approach.

Instead of trying to revamp your entire routine, pick one tiny action that moves you toward your goal. Want to drink more water? Start by adding just one extra glass a day. Want to move more? Walk for five minutes after lunch. Tiny wins add up.

2. Be Specific or Be Sorry

Vague goals like "I want to be healthier" are a one-way ticket to frustration. We need clear, specific, and measurable goals or else we wander through each day not knowing where to start. Instead, get specific, like:

🚫 “I need to exercise more.”
✅ “I will do a 15-minute bodyweight workout on Monday, Wednesday, and Friday.”

The clearer the goal, the easier it is to follow through. Clarity removes the mental debate.

3. Break It Down & Track It

Many of the women I coach find it surprising when I have them start tracking their daily habits and results. The biggest surprise is they either think they are doing more than they were, or they are doing way too much. Our minds like to trick us into what we want to hear, but you know what doesn’t, data. Data gives us the cold hard facts. So if you don’t track it, you won’t stick with it. That’s just how our brains work. Not to mention that by tracking our habits daily, we end up with little positive wins to keep the momentum going.

Start by identifying your big health goal, then break it down into tiny daily actions. Want to sleep better? Start by putting your phone down 15 minutes earlier. Trying to eat healthier? Swap out one processed snack for something real. Track these wins—use a checklist, an app, or a sticky note on your fridge. Checking things off triggers dopamine (aka the brain’s reward system), and suddenly, you’re actually motivated to keep going.

4. Habit Stack Like a Boss

Remember how I said that our minds like to keep us in habits that we are comfortable with and don’t have to think about? That can actually benefit us when working on sticking with a new habit by attaching it to something you already do. For example: 

➡️ Want to stretch more? Do it while your coffee brews.
➡️ Need to drink more water? Pair it with your breaks between meetings.
➡️ Trying to get more steps in? Take a quick walk while making phone calls.

This way, you’re not forcing yourself to remember new habits—you’re just piggybacking off what’s already there.

5. Set Up Your Environment for Success

Let me tell you something about willpower, it’s overrated and doesn’t last long. You don’t need more self-discipline, you don’t need to will yourself to do it — you need a better setup and system.

For example, if your goal is to eat healthier, don’t rely on sheer willpower to resist junk food. Remove the temptation entirely. Remove all the junk food from your house and in its place, keep nutritious snacks visible and prepped. Or, if you want to work out in the morning, lay out your clothes the night before. Make the healthier choice the easier choice.

6. Consistency Over Perfection

This is where most of us go sideways. We miss one day, or even two, and suddenly it's all over and done with. I don’t care if you miss a day, but I do care if you let that one off day spiral into quitting.

Success isn’t about being perfect—it’s about showing up more often than not. If you miss a workout, do the next one. If you eat a donut, enjoy it, then move on. The goal is long-term progress, not all-or-nothing perfection. Let’s define success as what we do MOST of the time, not ALL of the time (can you say 80/20 rule, anyone?). 

7. Make It For YOU (Or You Won’t Do It)

Don’t force yourself into something just because you heard a health influencer say how great it is. There are a million ways to slice the onion, you just have to find the way that works best for you. If you hate running, don’t run. If the idea of meal prepping makes you want to cry, find a different way to eat healthy. The key is to find routines that fit your life and personality. The more you actually enjoy the process, the easier it’ll be to stick with.

8. Celebrate Your Wins

Why do we feel like we need to wait until we’ve accomplished something major to celebrate? Listen, some days I am proud of myself for putting the clean laundry that is piled up at the end of the bed away. BOOM - look at me being productive and shit. Please hear me when I say, don’t wait until you hit some massive goal to pat yourself on the back. Celebrate the small stuff because that is where the magic happens. 

✔️ Drank an extra glass of water today? WIN.
✔️ Took the stairs instead of the elevator? WIN.
✔️ Got to bed 10 minutes earlier? WIN.

These tiny victories build confidence and reinforce the habit loop and momentum is everything.

You’re Not Alone

I know firsthand how overwhelming it feels to make changes in your life when you’re already maxed out. That’s exactly why I work 1:1 with high-achieving women like you—to create a wellness plan that actually fits your life (not some cookie-cutter BS that’s impossible to maintain).

As part of my 90-Day Personalized Health & Lifestyle Coaching, we work together on:

✅ Personalized habit-building strategies
✅ Health & lifestyle routines that fit your crazy schedule
✅ Real accountability so you actually stick with it

If you're ready to stop the cycle of burnout and finally build a routine that works for you, let’s chat. Click the button below to book a 1:1 session with me and let’s build a wellness plan that sticks. Curious as to how a health coach can help you? Read why I believe health coaches are the missing link in women’s wellness.

Now, tell me—what’s one tiny step you’re committing to today? Drop it in the comments! 👇

Wishing you all the calm in the chaos.

Jess

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