Building Healthy Habits: Why Consistency Wins Every Time
Part of the Healthy Habits series
Let’s talk about building healthy habits with consistency…
There’s something energizing about building healthy habits and imagining a better version of ourselves. But too often, that excitement fades before real change can happen. What truly makes the difference isn’t how hard you go at the start — it’s the small, steady actions you repeat day after day that build lasting habits.
Rather than jumping into intense routines that leave you burned out, focus on steady, sustainable progress. Build habits slowly, let them become part of your daily rhythm, and watch them carry you forward long after quick fixes have fizzled out.
Why Consistency Matters More Than Intensity
Making real, lasting lifestyle changes isn’t about doing everything at once. It’s about choosing actions you can maintain. Quick, intense efforts often lead to burnout, while small, manageable steps create habits that stick.
For example, committing to a workout every Tuesday and Thursday — even if it’s short — is far more sustainable than hitting the gym five days a week for an hour, only to quit after a month. Consistency creates momentum. Each repeated action strengthens the habit until it becomes part of who you are.
Start Small: Build One Habit at a Time
Think long-term. Where do you want your health to be in five or ten years? Work backward from that vision.
Identify the first small step you can take. Focus only on that until it feels natural. Maybe it’s a daily walk around the block or drinking a glass of water first thing in the morning. Once that action becomes automatic, layer in the next one.
Progress may feel slow, but remember small, steady changes lead to lasting results. Give yourself permission to take months — even years — to build your routine. What matters most is that you’re moving in the right direction.
“What truly makes the difference isn’t how hard you go at the start — it’s the small, steady actions you repeat day after day that build lasting habits.”
Create Routine and Rhythm
A regular routine helps habits take root. Consistency in your daily patterns — wake time, meals, movement — reduces decision fatigue and helps new behaviors stick.
Take a look at your current schedule:
- Can you go to bed and wake up at consistent times?
- Can you aim to eat breakfast around the same time each morning?
- Can you add a short walk after each meal to weave in more movement naturally?
One of the most effective ways to build healthy habits is to connect them to actions you’re already doing. Behavioral scientist BJ Fogg, creator of the Tiny Habits method, calls this anchoring. For example, stretch while your coffee brews, or pack your lunch right after you finish dinner. By linking new behaviors to established routines, you create a powerful mental cue that makes it easier for your brain to remember and follow through.
This approach is backed by habit research. In The Power of Habit, Charles Duhigg explains the “habit loop” — a cycle of cue, routine, and reward — showing how existing cues trigger automatic behaviors. By anchoring new habits to these existing cues, you naturally encourage consistency and reduce the effort needed to maintain your routine.
Try This: Choose one small action you’d like to build into your routine, and attach it to something you already do. For example, each time you wait for the microwave, coffee pot, or toaster, use the moment for a short stretch or a few squats.
Patience Is Part of the Process
Research suggests it takes about 66 days to form a new habit, and physical activity habits can take even longer. Be patient with yourself. Consistency, not perfection, will get you there.
Use reminders, visual cues, or apps to stay on track during the early stages. A sticky note on your mirror or an alert on your phone can help you remember your new habits until they become second nature.
Remember, it’s normal for the early days of building habits often require extra support. Over time, these cues become less necessary as your habits take hold. In routines, you create a powerful mental cues that makes it easier for your brain to remember and follow through.
Make It Easy to Succeed
Your environment can either support or sabotage your goals. Take inspiration from the world’s healthiest communities — the Blue Zones — where daily life naturally includes physical activity and nourishing foods. Set up your surroundings to make healthy choices the easy ones:
- Keep a water bottle on your desk.
- Place fruits and vegetables where you can see them.
- Lay out your workout clothes the night before.
The fewer obstacles in your way, the easier it becomes to stick with your habits.
Progress Over Perfection
Perfectionism is the enemy of progress. If you expect flawless execution every day, you’ll feel like a failure the moment you slip or life gets in the way. Instead, focus on the bigger picture. Occasional off days are normal — it’s your overall pattern that counts.
Celebrate your consistency, not perfection. Each small win reinforces your identity as someone who takes care of their health, even in the midst of life’s unpredictability.
Consistency Wins the Race
Building healthy habits is a journey, not a sprint. By focusing on consistency, creating supportive routines, and giving yourself time, you’ll create a sustainable lifestyle that lasts. Remember, slow and steady truly does win the race.
Looking for more Healthy Habits?
Check out all of Savored Joy’s Healthy Habits.
Sources
Arlinghaus, K. R., and C. A. Johnston. “The Importance of Creating Habits and Routine.” American Journal of Lifestyle Medicine, vol. 13, no. 2, 2018, pp. 142–144. SAGE Publications, doi:10.1177/1559827618818044. PMC6378489.
Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. Random House, 2012.
Fogg, B. J. Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt, 2019.
Gardner, Benjamin, Phillippa Lally, and Jane Wardle. “Making Health Habitual: The Psychology of ‘Habit-Formation’ and General Practice.” British Journal of General Practice, vol. 62, no. 605, 2012, pp. 664–666. doi:10.3399/bjgp12X659466. PMC3505409.
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Schumacher, L. M., J. G. Thomas, H. A. Raynor, R. E. Rhodes, K. C. O’Leary, R. R. Wing, and D. S. Bond. “Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers.” Obesity, vol. 27, no. 8, 2019, pp. 1285–1291. doi:10.1002/oby.22535.
“The Power of Consistency.” Dr. Greg Wells, https://drgregwells.com/blog/the-power-of-consistency. Accessed 4 Apr. 2025.
