The Power of Habit: How to Build and Maintain Positive Routines

If there's one thing I’ve learned in life, it's that habits are sneaky little things. They start off innocently enough, like pressing the snooze button "just this once," and before you know it, you’re stuck in a cycle of unproductive mornings. On the flip side, positive habits—whether it’s daily exercise, journaling, or making your bed—can be transformative. But how exactly do we build these habits, and more importantly, how do we make them stick? Let me take you through the what, the why, and the how of positive routines.

What Exactly is a Habit?

At its core, a habit is something we do automatically, without thinking much about it. It’s like putting on your seatbelt as soon as you get in the car. Charles Duhigg, author of The Power of Habit, calls this the "habit loop," which consists of three elements: a cue, a routine, and a reward. The cue triggers the behavior, the routine is the behavior itself, and the reward is what your brain associates with the habit.

A Quick Anecdote from My Life

For years, I struggled with forming the habit of regular exercise. I'd set my alarm for early morning jogs, but that snooze button became my worst enemy. The cue (alarm), routine (getting up), and reward (health) weren't aligned for me. My breakthrough came when I reframed my reward: I promised myself my favorite cup of coffee after a jog, and eventually, the smell of coffee became my cue! Funny how caffeine has a way of making things happen.

Why Are Positive Habits So Important?

We all know the feeling of starting off strong with a new goal, only to see our enthusiasm fizzle out. That’s because motivation alone isn't enough. Positive habits provide the structure that keeps us going long after that initial excitement fades. They make success seem inevitable, not because we're superhuman, but because we’ve made the process automatic.

Habit Hacks: The Science Behind It

According to a 2009 study from University College London, it takes an average of 66 days for a new behavior to become automatic. But here’s the good news: once you’ve crossed that threshold, the habit becomes easier to maintain, even on tough days. The key is consistency, not perfection. Research shows that missing a single day doesn’t derail your progress as long as you get back on track quickly.

How to Build Positive Habits: My Personal Playbook

Now, let's get into the nitty-gritty of how to build these life-changing habits. Trust me, if I can do it, so can you. Here's my playbook:

1. Start Small

Ever hear the phrase "Rome wasn’t built in a day"? Neither is a new habit. When I first wanted to write daily, I didn’t start with the goal of writing a novel. Instead, I aimed to write 200 words a day. It was so small that it felt almost ridiculous not to do it. Small wins build momentum. Once you've got that momentum, you can scale up.

2. Anchor Your New Habit to an Existing One

This is one of my favorite techniques. I call it "habit stacking," and it’s a concept championed by James Clear in his book Atomic Habits. Let’s say you want to floss daily. If brushing your teeth is already a habit, stack flossing right after. You’re already in the bathroom, toothbrush in hand—it’s the perfect time to tack on another healthy routine.

3. Reward Yourself Immediately

Humans are wired for instant gratification. If the only reward you associate with a new habit is a distant one (e.g., "If I save money for 10 years, I can retire comfortably"), you’re going to struggle. Instead, create immediate rewards. I once promised myself an episode of my favorite show every time I completed my workout. That’s how I got through Breaking Bad and also became a little more fit in the process!

4. Be Kind to Yourself When You Slip Up

Perfectionism is the enemy of progress. I’ve had my fair share of missteps—days when I skipped the gym or ordered takeout instead of cooking. In the past, I’d throw in the towel after one bad day. Now, I see each day as a fresh start. You don’t have to be perfect; you just have to be persistent.

Maintaining Positive Routines: The Long Game

Once you've built your new habits, the challenge shifts to maintaining them. Here are a few strategies that help me keep my routines going, even when life gets busy.

Accountability: Find Your Tribe

Accountability is a game-changer. Whether it's a workout buddy, a mentor, or even an online group, having someone to keep you on track can make all the difference. I have a friend who checks in with me once a week about my goals. Just knowing that someone else is paying attention keeps me accountable, and more often than not, it’s the push I need.

Track Your Progress

I’m a sucker for a good habit tracker. Whether it’s a physical calendar or a digital app, seeing a streak of successful days builds motivation. And yes, I may have gotten a little too excited about placing that sticker on my calendar, but hey, it works!

Reassess and Adjust

Life changes, and sometimes our routines need to change with it. If a habit stops serving you, it’s okay to adjust or replace it. For instance, my morning jogs eventually turned into evening walks as my schedule shifted. The key is to stay flexible while maintaining a commitment to your overall goals.

Solutions for Habit Success

If you’re struggling to build a habit, don’t worry—it’s not a failure of willpower. It could be that you’re aiming too high too soon, or you’re missing a critical element like a clear reward or accountability. The solution? Break it down. Revisit your goals and tweak them until they feel manageable.

The Two-Minute Rule

If something feels overwhelming, try the two-minute rule. Start by committing just two minutes to the habit. Want to read more? Read for two minutes. Want to meditate? Two minutes. You’ll find that once you start, it’s easier to keep going.

Embrace the Power of Habit

In the end, the power of habit is about creating a life that runs on positive autopilot. It’s not always easy, but it’s always worth it. Remember, the key isn’t to be perfect; the key is to keep showing up, day after day, with kindness, patience, and persistence.

The Brian Tracy Connection: Resources to Empower Your Journey

Speaking of habits, Brian Tracy—one of the greatest personal development speakers—has an excellent collection of resources on productivity, goal setting, and habit formation. His timeless wisdom has helped countless people around the world achieve more. If you're serious about transforming your life, I highly recommend diving into his work. Check out his books, podcasts, and courses to take your habit-building journey to the next level.