Building new habits is one of the most powerful ways to transform your life. Whether it's exercising regularly, eating healthier, or reading more, habits form the foundation of sustained personal growth.

Yet, many of us find it incredibly challenging to stick with new habits. You might start strong, full of motivation, but soon enough, the new habit fades away, and you’re back to your old routines. Why is this so common?

Let’s explore the reasons why you might be struggling to stick with new habits and how you can overcome these challenges.

1. You’re Trying to Do Too Much at Once

One of the most common reasons people struggle with new habits is that they try to change too much too quickly. It’s tempting to overhaul your entire life in one go—start working out, eating clean, meditating, and journaling all at once. However, our brains are wired to resist drastic changes. When you try to take on too many habits at once, it becomes overwhelming, and you’re likely to give up.

Solution: Start with one habit at a time. Focus on making that habit a part of your daily routine before adding more. Small, incremental changes are more sustainable and easier to manage.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle

2. You’re Relying Too Much on Willpower

Willpower is a finite resource. While it can help you get started on a new habit, relying on it alone won’t keep you going. Over time, willpower diminishes, and when it runs out, it’s easy to revert to old habits.

Solution: Instead of relying solely on willpower, design your environment to support your new habit. Make it as easy as possible to follow through. For example, if you’re trying to eat healthier, prep your meals in advance and keep healthy snacks within reach.

Check out the book "The Willpower Instinct" by Kelly McGonigal

3. You Haven’t Identified Your "Why"

Without a clear understanding of why you want to build a new habit, it’s easy to lose motivation. Your "why" is the deeper reason behind your actions. It’s what drives you to keep going when things get tough.

Jim Rohn called these your "compelling reasons." I wrote an article that dives deep into the power of your why, and I offered an exercise my mentor taught me that changed his students, and my life.

Solution: Take some time to reflect on why this habit is important to you. Write it down and remind yourself of your "why" whenever you feel like giving up. Connecting your habit to a meaningful purpose can provide the motivation you need to stick with it.

4. You’re Not Tracking Your Progress

It’s easy to lose track of how far you’ve come when building a new habit. Without a clear way to measure your progress, you might feel like you’re not making any headway, which can be discouraging.

There's an old saying that goes like this "what isn't measured, can't be managed." Meaning that if you don't track your progress, from where you were, to where you are, then where you want to be, you many just be running around in circles or get very discouraged from what looks to you to be lack of progress.

Understanding the structure of habits is key to overcoming this challenge. According to James Clear, author and habit expert, every habit consists of four parts: Cue, Craving, Response, Reward. (In Charles Duhigg's book, it's just Cue, Routine, Reward.)

In his article, How to Start New Habits That Actually Stick, Clear explains how mastering these elements can significantly improve your ability to form and maintain new habits.

Solution: Use a habit tracker to monitor your progress. Whether it’s a simple checklist or a dedicated app, tracking your habits helps you see your achievements and stay motivated. Each checkmark is a small victory that builds momentum.

5. You’re Not Being Patient Enough

Building a new habit takes time. The myth that it only takes 21 days to form a habit can lead to unrealistic expectations. In reality, it can take anywhere from a few weeks to several months to fully integrate a habit into your life.

Sometimes it may even take a year or two. Habit's are suppose to be easy to kick or replace. Everything from relationships and your career take time to grow and develop.

Solution: Be patient with yourself. Understand that habit formation is a gradual process. Celebrate small wins along the way and focus on consistency rather than perfection. Remember, there's time.

"The secret of your future is hidden in your daily routine." - Mike Murdock

6. You Haven’t Made the Habit Enjoyable

If a habit feels like a chore, you’re less likely to stick with it. We’re naturally drawn to activities that bring us pleasure, so if your new habit feels unpleasant, it’s going to be tough to maintain. This process is called "temptation bundling."

The research was done by a professor at the Wharton School of the University of Pennsylvania named Katherine L. Milkman.

Solution: Find ways to make the habit enjoyable. Pair it with something you love. For instance, if you’re trying to build a habit of running, listen to your favorite music or podcast while you run. Making the experience pleasurable increases the likelihood that you’ll stick with it.

7. You’re Too Hard on Yourself

Perfectionism can be a major roadblock to habit formation. If you miss a day or slip up, you might feel like you’ve failed, leading to discouragement and giving up entirely.

Solution: Be kind to yourself. Understand that setbacks are a normal part of the process. If you miss a day, don’t dwell on it—just pick up where you left off. Focus on progress, not perfection.

Conclusion

Sticking with new habits is challenging, but by understanding the common pitfalls and learning how to navigate them, you can set yourself up for success. Start small, stay patient, and remember that every step forward is progress. Building habits is a journey, not a destination, and with the right strategies, you can make lasting changes that transform your life.

If you're looking to get more information or check out other areas of self-improvement, I write about everything from Emotional Intelligence, Self-Awareness, Habits, Goal-Setting, and Confidence Building!

Leaving So Soon?

Aren't you ready to overcome the challenges of building new habits? Subscribe to my email newsletter for exclusive tips, resources, and insights on how to create habits that stick. If you found this post helpful, share it with your friends or connect with me on social media for daily motivation and inspiration. Let’s work together to make your habits work for you, not against you!

Additional Resources:

"Atomic Habits" by James Clear

"Tiny Habits" by BJ Fogg

"The Power of Habit" by Charles Duhigg

"How We Change (and ten reasons why we don't") by Ross Ellenhorn

"Start With Why" by Simon Sinek

"Grit" by Angela Duckworth