Five Reasons Why You Can’t Stick To Your Habits

Are you struggling to stick to your new habits? If you’re like me, the chances are that in the past, you’ve tried to start a new habit but ended up quitting before you barely even started. Habits can be hard to stick to when you don’t have the right system for change. In this article, I will talk about five reasons your habits are hard to stick to and what to do instead. If you are tired of quitting your new habits and ready to stick to your habits for the long term, you’ll want to continue reading.

WHAT IS A HABIT?

In his book Atomic Habits, James Clear defines a habit as “a behavior that has been repeated enough times to become automatic.” For example, brushing your teeth in the morning, watching television, or scrolling on social media.

FIVE REASONS WHY YOU CAN’T STICK TO YOUR HABITS

YOUR BELIEFS HAVEN’T CHANGED

Old beliefs won’t open new doors. To change your habits for the long term, you must first change your beliefs about yourself. Before you try to change a habit, think of all the actions you currently do that might hinder you from making lasting change. In Atomic Habits, James Clear states that “it’s impossible to change your habits if you don’t change your beliefs that led to the behavior. You can set all the goals and make all the plans in the world, but if you don’t change who you are as a person, you will almost always go back to who you were before.”

THE CUES AREN’T OBVIOUS ENOUGH

In Atomic Habits, James Clear states, “if you want to make a habit a big part of your life, make the cue a big part of your environment; the most persistent behaviors have multiple cues.” For example, if you want to start working out more, put your workout clothes, shoes, and equipment in a place you always look. Or, if you want to eat healthier, prep your meals ahead of time so you won’t be tempted to eat something unhealthy. When the cues for a habit are apparent enough, you will be more likely to follow through with the habit.

THE HABIT IS TOO HARD

Another reason you may be struggling to stick to your habits is because the habit is too hard. Find ways to make your habits easier to perform. In Atomic Habits, James Clear states, “Habits are easier to build when they fit into the flow of your life.” One way to make your habits easier is by using implementation intention, a plan you make beforehand about when and where to act. For example, instead of saying, “I want to exercise more,” you say “I will exercise for one hour at 7:00 a.m. in my local gym.” You can also use the habit stacking method which is the process of stacking a new behavior on top of a habit you already do. For example, after brushing my teeth, I will practice gratitude for five minutes.”

THE HABIT DOESN’T FEEL REWARDING

The habit may not feel rewarding enough if you are having trouble sticking to it. In Atomic Habits, James Clear states, “we are more likely to repeat a behavior when the experience is satisfying; if an experience is not satisfying, we have little reason to repeat it. The cardinal rule of behavior change: what is rewarded is repeated. What is punished is avoided.” Find ways to reward yourself after completing a habit. For example, after exercising, you could reward yourself by getting something nice every once in a while or just relaxing and watching TV. Think of activities you like to do and use them as rewards when you complete a habit.

LITTLE TO NO ACCOUNTABILITY

Lastly, your habits may be challenging to stick to when you have little to no accountability. In Atomic Habits, James Clear states, “an accountability partner is an effective way to stick to a habit because we always try to present our best selves to the world; we care about the opinions of those around us, and we don’t want others to think less of us. Also, knowing that someone is watching can be a powerful motivator.” If you’re struggling to stick to a habit, try getting an accountability partner to keep you on track. An accountability partner made all the difference when I tried to get into the habit of writing more consistently.

FINAL THOUGHTS

Habits can be difficult to stick to for several reasons, some of which I discussed in this article. If you’re having trouble sticking to your habits, try implementing some of the tips I talked about above. Start creating lasting change in your life by changing your daily habits long-term.