Why Good Habits Are So Hard to Build (and How to Make Them Stick)

We all have habits we want to build—eating healthier, moving more, taking supplements, winding down without our phones—but why is it so hard to make them stick?

A recent 2024 study published in BMJ Open sheds light on this exact question. While the research focused on medication adherence in people with hypertension, the findings offer valuable insights into the universal struggle of forming new habits—and, more importantly, how to overcome it.

The Barriers to Habit Formation

1. Unpredictable Routines
   One of the biggest challenges participants faced was the lack of structure in their daily lives. When schedules changed frequently or lacked consistency, it became difficult to find a regular “anchor point” for a new habit. Without a dependable routine, the new behaviour had nowhere to attach itself.

2. No Environmental Cues
   Habit formation thrives on triggers. In this study, many people reported simply forgetting to take their medication because they didn’t have any visual or environmental prompts to remind them. Out of sight often meant out of mind.

3. Mental and Emotional Overload
   Stress, fatigue, and busy minds were another common barrier. When cognitive load is high—whether due to work, family demands, or health concerns—it becomes much harder to prioritise new habits. The brain defaults to old routines when it’s overwhelmed.

4. Lack of Immediate Payoff
   When the benefits of a new habit aren’t immediately visible (like taking blood pressure medication or starting a fibre supplement), motivation can drop quickly. Without quick feedback, it’s easy to lose interest or doubt whether the effort is worth it.

What Actually Helps Habits Stick

Thankfully, the same study highlighted several facilitators that made habit-building easier:

• Linking to Existing Habits
  Pairing the new behaviour with something you already do—like brushing your teeth, making coffee, or putting on your shoes—was one of the most effective strategies. This technique, known as “habit stacking,” gives your new routine a natural cue.

• External Reminders
  Simple tools like alarms, sticky notes, or using a pillbox helped participants remember and follow through. A little nudge can go a long way when you’re building consistency.

• Social Support
  Having someone else involved—whether a partner, family member, or health coach—made a big difference. Accountability and encouragement can make habits feel more meaningful and achievable.

• Celebrating Success
  Even small wins mattered. Participants who acknowledged and rewarded their efforts—whether mentally or with a small treat—found it easier to stay motivated.

The Takeaway

Forming a new habit isn’t just about willpower—it’s about structure, cues, consistency, and support. If you’ve struggled to make a change stick, you’re not alone. The key is to start small, attach the habit to something familiar, and create an environment that supports your intention.

Because at the end of the day, habits aren’t about perfection—they’re about showing up, again and again, until they become part of who you are.