How to Stick to Habits

[00:00:00] Dr. Christiane Schroeter: Today we dive into something everyone struggles with… sticking to routines and habits. If you have ever said I will start on Monday or felt you just cannot make habits stick, you are not alone. Here is the good news. It is not about willpower, and you are not broken. We will break down why habits feel hard and how to build ones that actually work.

[00:00:54] Dr. Christiane Schroeter: Three common struggles. First, we set goals that are too big or too vague, like I want to get healthy, with no clear starting point. Second, we rely on motivation instead of systems, and motivation comes and goes. Third, we aim for perfection instead of progress. Missing one day does not mean you failed. Progress, not perfection.

[00:02:22] Dr. Christiane Schroeter: Strategy one is to start with petite practices, tiny microhabits you can fit into any day. Instead of exercise for an hour, do 10 squats or a five minute walk. Instead of journaling 20 minutes, write one sentence. Petite practices feel doable even on your fullest days.

[00:02:44] Dr. Christiane Schroeter: Strategy two is habit stacking. Anchor a new habit to one already in your routine. After you pour your morning coffee, write down one thing you are grateful for. After you brush your teeth, do 10 squats. Connecting the new to the old makes it stick.

[00:03:09] Dr. Christiane Schroeter: Strategy three is make it easy by setting up your environment. Lay out your workout clothes the night before. Put your book on the nightstand. Set a water bottle on your desk. When good decisions are easy, you follow through more often.

[00:03:43] Dr. Christiane Schroeter: Strategy four is my favorite, focus on who you want to become. Instead of I want to run a 5k, say I am someone who moves their body every day. Instead of I want to eat healthy, say I am someone who nourishes my body. Every small action proves you are that person.

[00:04:28] Dr. Christiane Schroeter: Strategy five is track your progress and celebrate small wins. That is why I created my Habit Tracker. Watching the little check marks add up feels rewarding and reminds you that every small step counts. You can grab it from the show notes or my website shop.

[00:05:07] Dr. Christiane Schroeter: Real talk… perfection is not the goal. Consistency is. One of my favorite rules is never miss twice. If life happens and you skip a day, pick it back up the next day. Do not let one missed day become a week. This week, choose one petite practice that aligns with who you want to become, anchor it to something you already do, and share your wins in my Happiness Collective.