7 Ways to Build Positive Routines That Stick: The Psychology of Habits

7 Ways to Build Positive Routines That Stick: The Psychology of Habits

By Mark Wager

In both leadership and personal development, success often comes down to the small, consistent actions we take every day. Whether it’s a leader striving to develop a culture of accountability, an athlete training for peak performance, or an individual trying to improve their health, habits play a crucial role in shaping outcomes. But creating positive routines and making them stick isn’t as easy as deciding to change. It requires an understanding of psychology, particularly how habits are formed and reinforced.

This article explores seven proven ways to build positive routines that last by tapping into the science of habit formation and behaviour change.

1. Start Small: The Power of Micro-Habits

One of the biggest reasons people fail to establish new routines is that they try to change too much at once. The brain resists drastic changes because they require significant effort and willpower, which depletes over time. Instead, the key to sustainable change is starting small.

The concept of micro-habits is based on making new behaviours so tiny that they seem almost effortless. If you want to build a habit of reading more, start by reading one page a day. If you want to start exercising, commit to just one push-up. These small actions seem trivial, but they bypass the brain’s resistance to change. Over time, these micro-habits naturally expand as they become part of your routine.

How to apply this:

• Instead of aiming to write 1,000 words a day, start with 100.

• Instead of trying to meditate for 30 minutes, start with one deep breath.

• Instead of overhauling your diet, add one healthy meal per week.

By making the change small, you remove resistance, making it easier to stick with in the long run.

2. Anchor New Habits to Existing Ones

One of the most effective ways to build a lasting habit is through habit stacking, a concept popularised by James Clear in Atomic Habits. The idea is to attach a new habit to an existing one, using it as a trigger for the new behaviour.

The reason this works is that your brain already recognises and follows existing habits automatically. By anchoring a new habit to something you already do, you make it easier to integrate without needing extra effort.

How to apply this:

• If you want to start journaling, do it right after brushing your teeth in the morning.

• If you want to do daily stretching, add it immediately after making your morning coffee.

• If you want to read more, do it after turning off your work computer at the end of the day.

By linking new habits to existing routines, you create natural reminders that make the behaviour easier to sustain.

3. Design Your Environment for Success

Willpower is overrated. People often believe that success in forming new habits comes down to discipline, but in reality, environment design plays a much bigger role. If your environment makes it difficult to follow through, even the strongest willpower will struggle.

Behavioural psychologist B.J. Fogg calls this “shaping the path”—modifying your surroundings so the desired behaviour becomes the easiest option.

How to apply this:

• If you want to eat healthier, keep nutritious snacks easily accessible while removing junk food from sight.

• If you want to exercise in the morning, set out your workout clothes the night before.

• If you want to spend less time on social media, remove apps from your home screen or use website blockers.

By making positive behaviours easier and negative behaviours harder, you naturally shift your actions without relying on motivation alone.

4. Use Immediate Rewards to Strengthen Habits

One reason bad habits are hard to break is that they offer instant gratification, whereas good habits often have delayed rewards. Eating fast food gives immediate pleasure, whereas eating healthily takes weeks to show results. Scrolling social media provides instant entertainment, whereas reading a book requires patience.

To make good habits stick, you need to bring rewards closer. The brain is wired to repeat behaviours that are immediately satisfying, so incorporating small rewards into your routine helps reinforce positive behaviour.

How to apply this:

• If you complete your daily exercise, reward yourself with an episode of your favourite show.

• If you finish a deep work session, allow yourself five minutes of guilt-free relaxation.

• If you hit a reading goal, enjoy a special coffee or tea.

By associating new habits with pleasurable rewards, you make them more appealing and increase the likelihood of long-term commitment.

5. Use Identity-Based Habits: ‘Becoming’ the Person You Want to Be

A powerful way to make a habit stick is to tie it to your identity rather than just your goals. Instead of focusing on what you want to achieve, focus on who you want to become.

For example, instead of saying, “I want to exercise,” tell yourself, “I am the type of person who exercises daily.” Instead of saying, “I want to read more,” say, “I am a reader.”

This shift in mindset transforms habits from something external into part of who you are. When actions align with identity, they become second nature.

How to apply this:

• Instead of forcing yourself to write, identify as a writer—writers write.

• Instead of trying to eat healthily, see yourself as someone who values nutrition.

• Instead of just learning a new skill, become someone who values growth.

By reinforcing identity, habits become a reflection of who you are rather than something you struggle to maintain.

6. Track Progress and Celebrate Small Wins

One reason people give up on new routines is that they don’t see immediate progress. The brain craves clear evidence of success, and tracking small wins provides motivation to continue.

Research shows that seeing progress creates a dopamine boost, reinforcing the habit loop. Whether it’s checking off a task on a to-do list or marking a streak on a habit tracker, visual proof of progress makes habits feel rewarding.

How to apply this:

• Use a simple habit tracker to mark off completed actions daily.

• Set milestone goals (e.g., “10 days in a row”) and celebrate reaching them.

• Take photos or journal about improvements, even small ones.

Tracking progress reminds you that consistency matters and keeps motivation high.

7. Build a Support System and Use Accountability

People are more likely to follow through with habits when they are accountable to others. This is because social expectations influence behaviour. If you tell people about your goal, you feel a sense of obligation to follow through.

How to apply this:

• Find an accountability partner who checks in on your progress.

• Join a community or group focused on your new habit.

• Make commitments public, such as posting about your journey online.

By involving others, you add an extra layer of motivation and support, making it harder to abandon the habit.

Making Habits a Natural Part of Your Life

Creating lasting habits isn’t about willpower—it’s about understanding how habits form and using psychology to make them work in your favour. By starting small, attaching new habits to existing routines, designing your environment for success, and using rewards and accountability, you can make positive changes that stick.

The key to success isn’t perfection but consistency. Small, daily actions, when repeated over time, create profound transformations. Whether you’re a leader looking to build stronger routines for personal growth or someone seeking to improve everyday habits, the principles of habit formation provide a blueprint for lasting success.

So, what small habit will you start today?