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Why Is It So Hard to Make Habits Stick? Here’s How to Finally Break the Cycle

Why Is It So Hard to Make Habits Stick? Here’s How to Finally Break the Cycle

Science

By Awesome Supplements, Read time: 4 minutes

Picture the scene. It’s mid-February and your gym shoes are gathering dust, and the healthy meal prep containers are buried in the fridge. You had big plans just weeks ago, but somehow, life got in the way.

Sound familiar?

You’re not alone. Millions of people set out to transform their lives every year, only to fall back into old routines. 

Why is it so hard to stick to habits? 

Are we doomed to fail?

Here’s the truth: it’s not about willpower. Building habits that last is about creating systems that work even when motivation fades. Let’s break down why habits slip and how to build ones that stick - for good.

 

The Science of Habit Formation

Habits are your brain’s way of conserving energy. 

When something becomes habitual, your brain works on autopilot, freeing up resources for more complex tasks. That’s why brushing your teeth doesn’t feel like a big deal - it’s a habit deeply ingrained in your brain’s basal ganglia, the part responsible for automatic behaviours.

But forming a new habit is a different story. It disrupts your current routine and requires consistent effort before it becomes automatic. Here are the biggest obstacles standing in your way:

  • Setting Overwhelming Goals: Ambitious goals like running a marathon when you haven’t jogged in years set you up for burnout.
  • Relying on Motivation: Motivation is temporary. Without systems, habits crumble when life gets tough.
  • All-or-Nothing Thinking: One missed workout or unhealthy meal shouldn’t derail you, but guilt often leads to giving up entirely.
  • Neglecting the Environment: If your surroundings don’t support your habits, you’re fighting an uphill battle.
  • Lack of Immediate Rewards: Habits like exercising or saving money don’t provide instant gratification. It’s tough to stick with something when the payoff feels far away.

 

How to Make Habits that Last: The Foolproof Way

Enter James Clear’s Atomic Habits, a game-changing book that lays out a simple framework for creating lasting habits. Let’s adapt his principles into actionable steps to make your goals stick this year.

 

1. Start Small: The 1% Rule

Clear emphasizes the power of tiny changes. Instead of committing to a complete lifestyle overhaul, start with micro-habits.

For example: If your goal is to work out, aim for just 15 minutes a day at first with a quick 5 exercise full body workout, or a brisk walk. 

Why it works: Small wins build momentum. Over time, these tiny improvements compound into significant results.

 

2. Focus on Identity, Not Outcomes

Clear says, “You do not rise to the level of your goals. You fall to the level of your systems.” 

Focus on becoming the type of person who achieves your goals. 

For Example: Instead of saying, “I want to lose weight,” say, “I’m someone who values health.”

Practical tip: Reinforce your identity with small actions. If you want to be a reader, read one page. If you want to be a runner, put on your running shoes. 

 

3. Make It Obvious, Easy, and Satisfying

Habits thrive when they’re easy to do and hard to ignore. Use these strategies:

  • Cue the Habit: Attach it to an existing routine. For example, after brushing your teeth, do 10 push-ups.
  • Lower the Barrier: Make the habit easy at first. Lay out your gym clothes the night before.
  • Reward Yourself: Celebrate small wins. Finished a week of workouts? Treat yourself to a new playlist or a relaxing bath.

4. Anticipate Challenges

Habits don’t fail because you’re lazy; they fail because life happens. Create an “if-then” plan to prepare for disruptions.

If you’re too tired for a workout, then commit to a 10-minute walk.

If you miss a meal prep session, then choose a healthy option from a nearby café.

The key is to never miss twice. One slip won’t derail your progress, but consistent slips will.

 

5. Design a Supportive Environment

Your environment shapes your habits. Make good choices the default by removing friction.

Want to eat healthier? Keep fruit visible on the counter and junk food out of sight.

Want to read more? Place a book on your bedside table and move your phone to another room.

 

6. Track and Reflect

What gets measured gets improved. Keep track of your habits in a journal or app, and review your progress weekly. Reflecting on what worked and what didn’t will help you refine your approach.

Why This Year Will Be Different

Change isn’t easy, but it’s possible when you approach it with compassion and strategy. Remember, the goal isn’t perfection. It’s about progress, consistency, and becoming 1% better every day.

 

Let our founder inspire you 

On January 9th 2025 our Founder Ben Coomber, a multi award winning coach, delivered a webinar to set people up for their best year yet. 

He covered:

  • Goal setting and overcoming roadblocks
  • The 5 pillars of optimal performance
  • A step-by-step critical thinking framework for your goals

It had incredible feedback and if you feel a little out of sorts with your goals and the journey to get there, you can watch it now on playback

 

Final Thoughts

Habits are the foundation of transformation. They determine how you show up for yourself and the life you create. 

This year, ditch the all-or-nothing mindset, and focus on building systems that support your goals. Start small, be consistent, and watch as tiny actions snowball into meaningful change.

So, what’s your 1% change today? 

Start small, be consistent, and watch how those tiny habits compound into big results. Let’s make this the year your goals stick.

Awesome Supplements
by Awesome Supplements