Creating positive habits that stick

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New Year’s Resolutions begin with the best intentions, but they can be difficult to maintain. And halfway through January, we may find ourselves less motivated that the start of 2023. Stacy Crawford of Klear Water Coaching & Wellness offers five tips for creating habits that stick.

Tip No. 1: Drop the idea of a “resolution” and create “identity based” change.

“This is based on the book Atomic Habits by James Clear. I love this book. I brought it up last time. It’s really helpful in setting up new habits because you want to really embody that new habit.” For example: If you want to be a healthy eater, you do the things that a healthy eater does. Stacy suggests, “take on the characteristics of the person you’re trying to be.”

Tip No. 2: Start small

“One of the things that James Clear talks about is the two minute habit- which sounds a little silly. But if you want to be an ice skater, put on the ice skates and get into the ice rink.”

Tip No. 3: Build the habit into your daily routine. Take one day at a time!

We take these small habits, and we build a routine. “It’s that neuroplasticity, building the new pathways,” Stacy explains.

Tip No. 4: Remove barriers in your environment

“One of the things is really looking at your day, building and engineering it. Also looking at where those friction points are.” If you have a treadmill in your closet, take it out. You’ll be more likely to use it if it’s right there.

Tip No. 5: “Stack” your new habit with something you already do.

“Habit stacking is really just putting a habit you’d like to create with an existing habit. For example, a lot of people like to listen to podcasts while they’re walking.”

Stacy leaves us with this quote: “Take one small step today.” -James Clear.

For more resources visit Stacy’s website: