Building habits that stick is one of the most powerful ways to achieve long-term success and personal growth. Whether it’s exercising regularly, eating healthier, or improving productivity, forming sustainable habits requires strategy and consistency. Here’s a guide to help you build habits that last.

1. Start Small

The biggest mistake people make when building habits is trying to take on too much at once. It’s tempting to set ambitious goals, but starting small increases your chances of success. For example, if you want to begin a daily exercise routine, start with just five minutes a day. Once this becomes manageable, gradually increase the duration.

James Clear, the author of Atomic Habits, calls this the “two-minute rule”: simplify your desired habit to something that takes only two minutes to complete. Instead of saying, “I’ll read a book every week,” commit to reading one page a day. Over time, these small actions snowball into significant progress.

2. Tie Habits to Existing Routines

One of the easiest ways to adopt new habits is to pair them with activities you already do. This is known as habit stacking. For instance, if you’re trying to develop a meditation practice, you could stack it onto brushing your teeth: “After I brush my teeth, I will meditate for one minute.”

Habit stacking leverages the brain’s existing pathways, making it easier to incorporate new behaviors. By anchoring a habit to something familiar, you’re less likely to forget or skip it.

3. Make It Easy

Human nature gravitates toward the path of least resistance. To ensure your habits stick, remove as many obstacles as possible. If you’re trying to eat healthier, prepare fruits and vegetables in advance so they’re ready to eat. If you’re aiming to work out, lay out your gym clothes the night before.

Conversely, make undesirable habits harder to engage in. If you’re trying to reduce screen time, consider keeping your phone in another room while you work or removing social media apps from your home screen.

4. Track Your Progress

Monitoring your progress is a simple but effective way to stay motivated. Use a habit tracker—whether it’s a journal, an app, or a simple checklist—to mark each day you successfully follow through. Seeing your progress visually can reinforce your commitment and provide a sense of accomplishment.

However, don’t let a missed day discourage you. Missing once doesn’t mean you’ve failed. What matters most is getting back on track quickly. A helpful mantra to remember is: “Never miss twice.”

5. Focus on Identity, Not Outcomes

Instead of fixating on goals, focus on the type of person you want to become. For instance, rather than saying, “I want to lose 20 pounds,” frame your habit as, “I am a healthy and active person.” When you tie habits to your identity, you’re more likely to stick with them because they become part of who you are.

Every action you take reinforces the story you tell yourself. If you consistently go for a run, you’re casting votes for the identity of being a runner. Over time, this shift in self-perception makes the habit more sustainable.

6. Reward Yourself

Positive reinforcement is a powerful motivator. When you consistently practice a habit, reward yourself to strengthen the behavior. The reward doesn’t have to be extravagant. For example, after completing a week of workouts, treat yourself to a relaxing bath or a favorite snack.

Be careful, though, to choose rewards that align with your goals. If you’re building healthy eating habits, rewarding yourself with junk food could undermine your progress.

7. Build a Support System

Accountability can significantly improve your chances of success. Share your goals with a friend, join a community, or find an accountability partner who can cheer you on and hold you responsible. Surrounding yourself with like-minded individuals also provides inspiration and encouragement.

8. Be Patient and Persistent

Building habits takes time and effort. Research suggests it can take anywhere from 21 to 66 days to form a new habit, depending on the behavior and individual. Don’t get discouraged if progress feels slow. Consistency is more important than perfection.

Remember, every step you take—no matter how small—is a step closer to making your habit stick. By starting small, tracking your progress, and staying patient, you’ll create habits that not only last but also transform your life.