How To Establish Life Long Habits That Stick

April 14, 2025

Developing life long habits that genuinely stick can feel like a daunting task, but with the right approach, it’s not only possible—it can be transformative. Habits are the foundation of our daily lives, shaping how we work, eat, move, and even think. Whether your goal is improving your health after bariatric surgery or simply leading a more balanced life, these strategies can help you cultivate habits that last a lifetime.

The first step in creating lasting habits is understanding your "Why." Why do you want to build this habit in the first place? The deeper and more personal your reason, the more likely you’ll stay committed during challenging moments.

For example, let’s say your goal is to exercise regularly. Rather than focusing on superficial reasons like losing weight, connect the habit to something meaningful: “I want to exercise because it helps me keep up with my grandkids, feel more energized, and improve my overall health.” Reconnecting with this "Why" will give you the motivation to keep going when life gets hectic.

Practical Tip: Write down your reasons for starting the habit and place them somewhere visible—on your bathroom mirror, on the fridge, or in a journal.

Big goals are exciting, but they can also feel overwhelming. Instead of diving into drastic changes, focus on small, achievable steps. Starting small allows you to build confidence and momentum over time.

For instance, if your goal is to drink more water, begin by adding one extra glass a day rather than committing to a gallon right away. Once the habit feels natural, gradually increase it. Similarly, if you want to eat healthier, swap one snack for a high-protein option like Greek yogurt or hard-boiled eggs rather than overhauling your entire diet at once.

Practical Tip: Use the “two-minute rule”—start a habit that takes only two minutes. For example, walk for two minutes or prep one healthy snack. These small wins make it easier to expand the habit over time.

One of the easiest ways to form new habits is to anchor them to routines you already have. Behavioral Psychologist James Clear (author of the New York Times Best Selling Book Atomic Habits) describes this as “habit stacking,” a method that leverages the power of existing behaviors to create new ones.

For example:

• After brushing your teeth, drink a glass of water.
• While waiting for your coffee to brew, do two minutes of deep breathing.
• After putting on your shoes, take a five-minute walk around your block.

By linking habits to triggers that already exist in your daily life, you create a natural flow that makes the habit easier to remember and execute.

Practical Tip: Think about your current routines and identify moments where you can add new habits without disrupting your day.

Life will throw curveballs—it’s inevitable. The key to sustaining life-long habits is planning for those moments when motivation wanes or stress takes over.

For example, during a particularly busy week, meal prepping can save you from reaching for fast food. Set aside time on Sundays to prepare high-protein meals like chicken meatballs or cottage cheese with veggie sticks. Having nutritious options readily available makes it easier to stick to your goals, even when life gets hectic.

Practical Tip: Keep a “backup plan” for when things go awry. If you miss a workout, commit to a short walk or stretching session. If you’re too busy to cook, keep a stash of healthy, grab-and-go snacks like jerky or protein-packed energy balls.

No one is perfect, and expecting perfection can set you up for disappointment. Instead, focus on progress. Celebrate the small wins, like choosing a healthy snack over chips or walking an extra block on your evening stroll.

One powerful way to shift your mindset is to redefine success. Instead of tying it to external outcomes (like a number on the scale), focus on behaviors and habits you can control. Are you drinking more water? Eating mindfully? Moving your body regularly? These wins matter.

Practical Tip: Keep a journal of your daily victories—big or small. Over time, you’ll see how far you’ve come, which can reinforce your commitment to the habit.

Building habits is easier when you have a supportive environment. This includes both the people you surround yourself with and the physical environment you create.

If you’re trying to eat healthier, fill your kitchen with nourishing options and limit the availability of tempting treats. If you want to stay active, join a community or support group that shares your goals. For bariatric patients, support groups like Banana Bariatrics offer accountability and encouragement to help you stay on track.

Practical Tip: Share your goals with a trusted friend or family member. Let them know how they can support you—whether it’s joining you for a walk or simply offering words of encouragement.

Tracking your habits can help you stay accountable and recognize patterns that work (or don’t work) for you. You don’t need a fancy app—something as simple as a habit tracker or a weekly checklist can do the trick.

For example, if you’re focusing on mindful eating, you might track how often you sit down for meals without distractions. If you’re aiming to exercise, note the days you work out and how you feel afterward.

Practical Tip: Use a habit tracker or calendar and mark each day you complete your habit. Seeing your streak grow can be incredibly motivating.

Building lifelong habits is a marathon, not a sprint. There will be setbacks, and that’s okay. What matters most is how you respond. Instead of beating yourself up for missing a day or slipping into old habits, remind yourself that progress is not linear—and that every day is a new opportunity to start fresh.

Practical Tip: Practice self-compassion by reframing negative thoughts. Instead of “I failed,” try, “I had a setback, but I’m learning and growing.”

Final Thoughts

Creating life-long habits that stick is about more than willpower—it’s about strategy, resilience, and self-compassion. By starting small, planning for challenges, and celebrating progress, you can build habits that not only last but also enrich your life.

Whether your goal is improved health, better routines, or simply living more intentionally, these steps can help you turn your aspirations into life long habits. Remember: every step forward, no matter how small, is a step in the right direction.

Kate Fuss, PA-C, is a surgical residency-trained Physician Assistant from Yale/Norwalk hospitals in Connecticut and practices at Banana Bariatrics.

ABOUT THE AUTHOR Kate Fuss, PA-C, is a surgical residency-trained Physician Assistant from Yale/Norwalk hospitals in Connecticut. She obtained her Masters of Medical Science at Wake Forest School of Medicine in NC. Kate has over 12 years of clinical and operative experience in Bariatrics, General, and Plastic & Reconstructive Surgery. She additionally obtained a Board Certified as a Specialist in Obesity and Weight Management and practices at Banana Bariatrics.

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