Wellness That Works: How to Build Habits You Can Actually Stick To

Your Wellness, Your Way – This April, we’re focusing on simple, practical ways to support your well-being. In the last two weeks, we explored mindfulness and its impact on mental and physical health. Now, let’s shift our focus to building sustainable wellness habits – because real wellness isn’t about quick fixes, it’s about daily choices that fit into your life.

Why Do Some Habits Stick While Others Don’t?

We all start with good intentions- whether it’s eating healthier, exercising more, or making time for self-care. But why do some habits last while others fade away? Research suggests that successful habit formation depends on three key factors:

Ease – The simpler a habit is, the more likely it is to stick¹. 

Consistency – Repeating a habit at the same time each day helps reinforce it². 

Reward – Seeing progress, no matter how small, keeps you motivated³.

By understanding these principles, you can build habits that fit into your routine without feeling overwhelmed.

How to Make Wellness a Part of Your Everyday Life

The key to long-term wellness is creating habits that are easy to maintain. Here’s how:

• Start Small – Instead of aiming for a one-hour gym session, start with a 5-minute stretch in the morning. 
• Stack Habits – Attach new habits to existing routines. For example, drink a glass of water right after brushing your teeth. 
• Make it Enjoyable – If you don’t like running, try dancing, yoga, or swimming instead. 
• Track Progress – Keep a simple checklist or journal to see your wins. 
• Be Flexible – Life happens. If you miss a day, pick it up the next day instead of giving up completely.

The Science of Habit Formation

Habits are formed in the brain’s basal ganglia, the region responsible for routines and automatic behaviours⁴. When you repeat an action, your brain builds neural pathways, making it easier to perform that action in the future⁵.

Studies show that it takes about 66 days on average to form a new habit⁶-but the key is consistency, not perfection.

The 2-Minute Rule – Make habits so easy that they take two minutes or less. Want to read more? Start with one page per night. 

Implementation Intentions – Plan your habits ahead of time. Instead of saying “I’ll work out more,” say, “I’ll go for a walk at 7 AM every Monday, Wednesday, and Friday.” 

The Cue-Action-Reward Loop – Every habit starts with a trigger (cue), followed by an action, and ends with a reward⁷. For example, feeling tired (cue) → making tea (action) → feeling refreshed (reward).

Wellness Habits That Actually Work

The best wellness habits are the ones that feel natural to you. Here are a few science-backed habits to try:

Morning Sunlight – Getting natural light in the morning helps regulate sleep cycles and boosts mood⁸. 

Deep Breathing – Practising slow, deep breathing can reduce stress and lower blood pressure⁹. 

Mindful Eating – Paying attention to your meals can improve digestion and help prevent overeating¹⁰. 

Daily Movement – Regular physical activity supports heart health, reduces stress, and improves overall well-being¹¹. 

Unplug Before Bed – Reducing screen time before sleep improves sleep quality and reduces anxiety¹².

Making Wellness a Lifestyle, Not a Chore

Wellness isn’t about doing everything perfectly – it’s about finding what works for you and making it a natural part of your day. Some days, that might mean making a home-cooked meal. Other days, it might mean ordering takeout and resting. Both are okay.

Tip: Choose one small habit from this list and commit to it for the next seven days. See how it feels, and adjust as needed.

Your wellness, your way – because taking care of yourself should feel simple, natural, and doable.

References (Peer-Reviewed Studies)

1. Fogg, B. J. (2020). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
2. Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
3. Wood, W., Quinn, J. M., & Kashy, D. A. (2002). Habits in everyday life: Thought, emotion, and action. Journal of Personality and Social Psychology, 83(6), 1281-1297.
4. Yin, H. H., & Knowlton, B. J. (2006). The role of the basal ganglia in habit formation. Nature Reviews Neuroscience, 7(6), 464-476.
5. Graybiel, A. M. (2008). Habits, rituals, and the evaluative brain. Annual Review of Neuroscience, 31, 359-387.
6. Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
7. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
8. Wright, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.
9. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
10. Robinson, E., & Higgs, S. (2013). Mindful eating: Awareness of internal and external eating cues in relation to BMI, eating style and snack intake. Appetite, 67, 14-18.
11. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801-809.
12. Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association between portable screen-based media device access or use and sleep outcomes: A systematic review and meta-analysis. JAMA Pediatrics, 170(12), 1202-1208.