Why Sticking to Habits Feels So Hard (and How to Actually Follow Through)

If you’ve ever tried to stick to a new habit—especially nutrition related, like eating more veggies, cutting back on sugar, or controlling portion sizes—you know how frustrating it can be. One day, you’re crushing it, eating all the greens and protein you can find. The next, it feels impossible to keep going and even the sight of a salad makes your face crinkle up.

Why is it so hard to make changes that last? Not just a few days of healthy eating but actually shifting our dietary style. Not hitting the gym hard the first few weeks of January then falling off but actually becoming the kind of person who works out regularly. 

We say we want to make these changes. We for sure want the results that we know come with this kind of change. We even write it down and commit by telling others. And still, we struggle to maintain those new behaviors consistently and we slip back into our ‘old’ ways. 

Here’s the truth: It’s not because we’re lazy or lack willpower. We do plenty of things we don’t really feel like doing. Habit change is hard when it comes to personal health because our brains are wired to crave comfort and repeat old patterns and the environment around us supports the old way of doing things—even when we want that change. 

But there’s good news. It IS possible, you CAN do it and there are ways to make it EASIER.

Why Consistency Feels Like a Battle

First, let’s get to know the enemy we’re up against. 

1. We Rely Too Much on Motivation. Motivation is awesome when it’s there but it’s pretty much our least reliable friend. Some days, you’re pumped to eat that salad. Other days, you just want pizza. If we only act when we feel motivated, very few things will get done.

2. We Set Goals that are Too Big. I get the allure of big goals; I love them too. They help carve the bigger picture, they are inspiring and great for creating energy and excitement around change. The problem with applying this to health goals is they’re also overwhelming or seemingly unrealistic. Something too big too soon (e.g., lose 50lbs in 3 months) usually starts with extreme measures and face plants (often into a chocolate cake) leaving us less and less likely to try again with each failed attempt. Even though it’s not as exciting, we need to think a little smaller here and shrink the goal size. 

3. We Set Goals that are Too Far into the Future. On the flip side of going too big is playing small and far out. Losing 15lbs by the end of the year is a wonderful goal

4. We Expect Immediate Results. After a few pieces of kale and one skipped night of cookies we’re feeling pretty good about ourselves but when the scale doesn’t move or our energy doesn’t skyrocket overnight, we’re shocked and dismayed and quickly begin to wonder, “What’s the point? I tried so hard and nothing really changed.” The first changes often require high effort and when there isn’t a high reward, it’s demotivating. 

5. Life Happens. Finally, there is the day-to-day stuff that gets in our way. Stressful moments, unexpected events, new projects, care taking of others, or just plain exhaustion can derail even the best intentions.

Strategies to Build (and Keep) Your Momentum

There are a lot of real factors working against us. And, if we’re honest, we can be our own worst enemy at times. This year, let’s kill some of the “will she/wont she stick to the plan” drama and instead go for the small daily wins. Yes, daily. Little moments of victory that we can quietly stack up until we reach those big results that we’ve wanted for oh so long. 

So, what’s the low drama, highly effective plan I speak of? Try this:

1. One Change at a Time. Trying to overhaul your entire diet overnight is a recipe for burnout. Instead, pick one habit to focus on. Maybe it’s adding a serving of vegetables to lunch or drinking water before each meal. Small wins build confidence—and momentum.

2. Tie Habits to an Existing Routine. Pair your new habit with something you already do. Want to plan your meals? Do it right after dinner when you’re full and less rushed than in the morning. Want to eat slower? Set your fork down between bites. Stacking habits in this way will increase your likelihood of following through and these tiny adjustments add up over time.

3. Track Your Progress (and Celebrate Wins!). Seeing progress, even small steps, keeps you motivated. Use a journal or app to track your habits. Did you stick to your plan today? Awesome—celebrate that win! Did something go astray? No worries, investigate where/why/how the breakdown occurred (the contributing factors) and decide how you will block or otherwise change that tomorrow. 

4. Be Flexible. Life happens, and perfection isn’t the goal. Plan for flexibility. If you skip a workout or indulge at dinner, it’s all going to be fine. Don’t throw in the towel because of a few unhealthy choices. Instead, improve your bounce back rate - the speed with which you get right back on track with healthier choices - instead of waiting to re-start next Monday.

5. Make It Easy to Succeed. Set yourself up for success by removing barriers. Prep healthy snacks so they’re easy to grab. Lay out ingredients for breakfast the night before and then go pack that gym bag. When healthy choices are convenient, you’re more likely to stick to them.

6. Finally, remember your “Why”. When things get tough, reconnect with your motivation. Not that excitement you felt the first week of the new year but the real “why” behind all of this. Why does this matter to you? Why did you start this habit in the first place? Whether it’s more energy, better health, or showing up for your family, keeping your “why” front and center helps you push through the hard days. Note: It doesn’t necessarily make them feel easier in the moment but it will push you to take some action and stack another small change for the win pile. 

Progress Beats Perfection

Here’s the bottom line: Habit change isn’t about being perfect every single day and some days will be harder than others.

What matters most is that you keep showing up, especially when you don’t feel like it. 

You don’t need to rely on willpower alone. With a little planning, some grace for yourself, and strategies that fit your lifestyle, you can create habits that stick.

What’s one goal you want to tackle right now? Why is this important to you? What’s one change you will start with? How can you make that change easier or faster in these next few weeks? What part of your routine can you tie it to? How will you track your progress? And finally, how will you celebrate your wins?

I’m here to help if you need it!