Suggestions for Starting (and Keeping) New Habits

A few weeks ago, I shared this conundrum with my email subscribers:

My Plea for Help on Habits

I asked my readers for help, and help they did!

One of the top recommendations was habit stacking. What’s funny is that I ALREADY DO THIS! I should know how!

I started drinking lemon water in the mornings to help my digestion several years ago. When I wanted to add more collagen (use the coupon KS10 for 10% off!) to my diet, I threw it into the warm lemon water, making it an easy habit stack that knocks out two goals.

And then when I ordered another product from Perfect Supplements I wanted to try, their Mushroom Immunity Powder, I was able to add it to the lemon water, too!

Tada! Habit stacking at its finest.

Tips for Habit Stacking

Attach the new habit to something you already do automatically:

• After walking downstairs, do one jump.
• Before helping anyone else in the morning, complete the exercise.
• While making dinner, do squats.
• Pair prayer with fitness.
• After eating breakfast, complete the movement.

The existing habit becomes the cue, so you don’t have to remember.

Suggestions for Starting New Habits

One woman wrote back, “I think we make things harder than they need to be.” Isn’t that the truth?!

While I don’t think you want to read through ALL of the responses I got, here is a great summary of the tips I received.

Start Ridiculously Small

Instead of trying to complete the full habit, make it almost impossibly easy:

• One jump
• One set
• Ten minutes
• One supplement

The goal is becoming someone who does the habit. You can always build from there!

Make It Happen at the Same Time Every Day

Several readers said they only succeed when the habit has a designated place in the day.

For some, that means:

• the first 10 minutes after waking
• immediately after another routine
• before opening email
• before helping children

Many found that “I’ll do it later” almost always became “I never did it.”

Schedule It Instead of Hoping for It

Closely related to timing, many suggested literally putting the habit on the calendar.

Treat it like an appointment rather than something squeezed into leftover time.

Several readers also mentioned phone reminders or alarms as helpful cues.

Gamify the Process

Quite a few people have success by making habits feel playful.

Ideas included:

• sticker charts
• checklists
• collecting digital rewards
• apps like Finch
• reward lotteries
• earning a weekly prize after reaching a goal

The rewards themselves weren’t necessarily important. Often just creating the game increased motivation.

Remove Decision-Making

One theme beneath many responses was reducing the number of choices.

Instead of wondering: “When should I do this?” or “Where should I do this?” … decide once.

If possible:

• always do it in the same place
• at the same time
• in the same order

The fewer decisions required, the less resistance there is.

RELATED: “Decide once” graduation gifts

Don’t Wait for the Perfect Circumstances

Many readers admitted they delayed habits while waiting for ideal conditions.

The encouragement was:

Don’t let perfect become the enemy of started.

If Plan A isn’t happening:

• exercise indoors instead of outside
• work out alone instead of waiting for a partner
• modify the exercise
• choose something simpler

Doing something imperfect consistently beats waiting for the perfect setup.

Replace Something Instead of Adding Something

One thoughtful suggestion was to stop asking: “Where do I fit this in?”

Instead ask: “What no longer belongs in this season?”

Rather than continually adding responsibilities, intentionally remove one that is no longer serving you.

Focus on One New Habit at a Time

Several readers warned against trying to overhaul everything simultaneously.

Choose the one habit with the greatest long-term payoff. Once that becomes automatic, move on to the next.

Break the Task Into an Even Smaller Next Step

If you still aren’t doing it, perhaps the step is still too large.

Instead of thinking: “I need to exercise,” maybe the next step is:

• put on workout shoes
• walk downstairs
• open the video
• take one jump

If the next step still feels difficult, make it small

Remember Your “Why”

Different people are motivated by different outcomes.

Readers shared motivations like:

• stronger bones
• aging well
• preventing falls
• maintaining independence
• avoiding chronic disease
• improving appearance
• feeling stronger
• having energy
• keeping up with children and grandchildren
• living long enough to enjoy future family milestones

The common thread was identifying a personally meaningful reason rather than relying on willpower alone.

Outside Resources for Habit Building

Read or Reread Atomic Habits by James Clear

This was easily the most frequently recommended resource.

Readers specifically mentioned:

• starting tiny
• identity-based habits
• habit stacking
• environmental cues
• making habits obvious and easy

Several suggested rereading it, saying different lessons resonate during different seasons.

Consider Professional Support

A number of readers recommended working with:

• a health coach
• a trainer
• a fitness coach

Not primarily for information, but for accountability, troubleshooting obstacles, and helping translate good intentions into sustainable routines.

At least one reader recommended movement expert Katy Bowman.

Find Accountability

External accountability came up repeatedly.

Suggestions included:

• working with a trainer
• hiring a health coach
• exercising with a child
• having someone “sign off” on your progress
• scheduling appointments with someone expecting you

Several people observed that they’re excellent at showing up for another person, even when they struggle to show up for themselves.

You Don’t Have to Be Perfect to Make New Habits!

Build the Habit First, Optimize Later

Several people noted that they began with an imperfect version that wasn’t their ideal.

Over time:

• ten minutes became much longer
• simple walks became strength training
• basic routines expanded naturally

The key was getting traction before pursuing optimization.

Give Yourself Grace

Many responses emphasized mindset more than mechanics.

Common reminders included:

• stop beating yourself up
• shame rarely produces lasting motivation
• forgive yourself quickly after missing a day
• don’t let one missed day become many
• start again today

Readers appreciated hearing that someone else also struggles with implementation, even when they know exactly what they “should” do.

Reward Consistency, Not Perfection

Rather than aiming for perfection immediately:

• celebrate each completed day
• reward yourself weekly
• increase goals gradually
• don’t make missing one day become missing a week

One reader summarized it well:

Progress is always better than perfection.

Is It ADHD?

Recognize That Task Initiation Can Be Neurological

Several readers noted that consistently struggling to start tasks can sometimes relate to ADHD or neurodivergence.

Concepts like task initiation difficulties and body doubling resonated with many.

The point wasn’t to self-diagnose, but to recognize that if traditional productivity advice hasn’t worked, different strategies may be more effective.

Consider Body Doubling

Several readers mentioned the ADHD concept of “body doubling.”

Sometimes simply having another person present, even if they aren’t doing the exact same task, dramatically improves task initiation.

This explains why some people thrive in classes, team sports, or gyms but struggle to complete the exact same activity alone at home.

Looking at Habit Building Through a Positive Lens

Choose encouragement over urgency

Several replies shared encouraging reminders that felt worth repeating:

• “A year from now, you may wish you had started today.”
• “Progress over perfection.”
• “Small next right steps.”
• “There’s very little you have to do today.”
• “You are doing the best you can.”
• “Start today instead of looking backward with regret.”

Many readers said simply knowing someone else struggles with follow-through made them feel less alone. That sense of solidarity was, in itself, motivating.

How My New Habit Is Going

I’ve gotten so much better at randomly throwing in sets of 10 plyometric jumps!

Ironically enough, I used no system at all. Writing about it brought it more top of mind, and so randomly throughout the day, often if I’m running to the basement for something, I’ll throw in 10.

I think I’m probably getting enough throughout the week, especially since I looked back at my notes and Doc said three times a week, not daily.

Katie does a happy dance!! 💃💃💃

Need More Baby Steps?

Here at Kitchen Stewardship, we’ve always been all about the baby steps. But if you’re just starting your real food and natural living journey, sifting through all that we’ve shared here over the years can be totally overwhelming.

That’s why we took the best 10 rookie “Monday Missions” that used to post once a week and got them all spruced up to send to your inbox – once a week on Mondays, so you can learn to be a kitchen steward one baby step at a time, in a doable sequence.

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