10 Tips to Build Healthy Habits That Stick (2026)

Big health goals can be exciting. Whether you're training for your first marathon or convinced this is the year you'll finally become a morning workout person, it's easy to feel motivated at the beginning. The challenging part comes a few weeks later, when motivation fades, and real life gets in the way.

If you've started (and stopped) the same goal more times than you'd like to admit, here's some good news: the problem probably isn't that you're lacking willpower. More often than not, you're setting goals that are too big, too vague, or too ambitious for your already busy life. In fact, research suggests it takes an average of about 66 days to form a new habit, and missing a day here and there doesn't derail your progress.

So instead of trying to change everything at once, let's start smaller. In this article, I'll share simple, repeatable habits that are easy to build into your daily routine and help you create a happier, healthier you!

1. Be Specific

Vague goals are really just wishes with good intentions. Your brain doesn't know what to do with "eat healthier" on a Tuesday at 2 p.m.; it needs something concrete to latch onto.

This is where implementation intentions come in. Instead of a general goal, commit to a specific plan. Not "I'll drink more water," but "I'll drink a glass of water when I sit down at my desk each morning." Researchers have found that people are significantly more likely to follow through on a goal when they attach it to a specific time, place, or trigger, rather than leaving it as a general intention to "do better."

So if your goal is to start taking a daily supplement, decide exactly when and where you’ll take it, such as right after you pour your coffee. If your goal is to move more, decide it means a 10-minute walk after dinner, not just "exercise."

Did You Know?

One technique for making a new habit easier is to group it with something you already do automatically, like drinking a morning cup of coffee, brushing your teeth, or getting into bed. By building on an existing routine, the new behavior can start to feel like a natural next step rather than another task on your to-do list.

2. Start Slow

Habits don't form overnight. In fact, how long they take to develop depends on the behavior itself. While the average habit takes about 66 days to become automatic, individual habits can range from just 18 days to more than 250 days. For example, flossing after you brush your teeth is much easier to turn into a habit than running five miles before work every morning.

So, give yourself permission to ease in. If your goal is to move more, a five-minute walk you'll actually do beats a 45-minute workout you'll skip. If your goal is to take a super greens powder to support your daily nutrition, don't aim for "every single day starting tomorrow." Start with two days, then three, then a full week as the habit becomes part of your routine. Small habits you actually stick with will always beat overly ambitious plans you abandon.

Did You Know?

In the same study, missing a single day didn't stop people from building a habit, but being consistently inconsistent did. Researchers still aren't sure exactly how much irregularity is "too much," which is one more reason not to let one missed day turn into giving up altogether.

3. Track Your Progress

Tracking your progress can make the difference between hoping a habit sticks and knowing that it does. Thankfully, tracking doesn't have to be complicated. A checkmark on a calendar, a free app, or even a tally on your fridge can all be effective methods. You’ll be surprised by how watching a streak build can be motivating in a way memory alone isn't.

Tracking your progress can also help you spot patterns you'd otherwise miss, like realizing you're far more likely to follow through in the mornings than in the evenings.

4. Find an Accountability Buddy

As scary as it can be, sometimes the best way to stick with a habit is to let someone else in on it. Tell a friend about your goal or ask a family member to check in every once in a while. It's a lot easier to skip a habit only you know about than one someone else is going to ask about later.

If you're looking for extra support, consider working with a registered dietitian or health coach. They can help you create a realistic plan, troubleshoot challenges, and hold you accountable as you build healthier habits over time.

5. Move Your Body

Movement is one of the most effective ways to support your mood and energy levels, and it doesn't require a two-hour sweat session at the gym. A walk around the block, a morning stretch, or a dance break between meetings all count. You don’t need to make every workout intense; you just need to find ways to incorporate movement into your day-to-day.

If you're looking for ways to support an active lifestyle, beets are one ingredient worth knowing about. They're naturally rich in dietary nitrates and antioxidants, which research has shown can support exercise performance. Beet-based supplements like Feel the Beet have become popular among athletes and people looking to fuel their active routines.

6. Focus on Nutrition

Eating well doesn't have to mean changing everything you eat. A balanced diet starts with a few key building blocks: fruits and vegetables, whole grains, lean proteins, healthy fats, and fiber.

If getting enough fruits and vegetables is a goal you're working toward, a daily greens powder can help fill in the gaps in your diet on busy days. Containing a wide range of micronutrients derived from whole foods, Live it Up Super Greens makes it easier to reach your healthy eating goal, and a daily scoop delivers the equivalent of 3 cups of vegetables! In a clinical study of Super Greens conducted by Citruslabs, 76% of participants reported feeling healthier after 90 days, with 85% reporting improved digestion.

7. Stay Hydrated

Your brain and body need hydration to function at their best. Research from the University of Connecticut found that even mild dehydration—losing just 1.5% of your body's water, well before you feel thirsty—can measurably affect mood, energy, and focus. The effects showed up whether people were resting or exercising, meaning hydration isn't just something to think about on active days.

Plain water and a healthy diet cover most daily needs, but electrolytes like sodium and potassium play an important role in fluid balance, helping your body maintain proper hydration. An electrolyte powder like Vital Minerals made with real ingredients like coconut water and sea salt can be an easy way to support hydration without reaching for a sugary sports drink.

8. Prioritize Sleep

Sleep is often the first thing we sacrifice and the last thing we prioritize, and yet, it's foundational to nearly every other habit on this list. Poor sleep makes it harder to stick to your goals, manage stress, and make thoughtful food choices the next day.

Building a wind-down ritual—with the same steps in the same order each night—can help signal to your body that it's time to power down, just like a morning routine helps you transition into the day. Supplements like Live it Up Golden Hour are designed to support this part of your routine. Mixed warm (or cold) with your favorite milk about an hour before bed, Golden Hour combines turmeric, ashwagandha, and other calming botanicals into a cozy evening ritual to help you relax naturally and get a good night’s rest.

9. Celebrate Small Wins

Don't wait for the big, distant payoff to feel like you’ve accomplished something. Acknowledging progress in the moment—even something as simple as a mental "nice, I did it" right after you finish—helps your brain recognize the habit as something worth repeating, rather than something you're enduring, or even suffering through, for a future reward.

10. Focus on Habits that Fit Your Life

At the end of the day, the best habit is the one that fits your life. Your goals, schedule, and priorities are unique, so focus on the changes that will make the biggest difference for you. Write them down, get specific, and choose one bite-sized goal at a time. Once that habit feels automatic, you can build from there!

Ready to Take the First Step to a Healthier You?

Live it Up was made for busy individuals who have big goals but are short on time. Our delicious superfood powders were designed to make real food really simple. Whether you’re looking for a greens boost, daily hydration, nighttime ritual, or endurance aid, we’ve got you covered.

About Rachel Gargano, MS, RD, CBS | Chief Registered Dietitian at Live it Up

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

Learn more