The Battle with Habits

How to Turn Goals into Daily Rituals

Let’s face it—getting into a routine is no walk in the park. Habits are challenging to form, and sticking with them? That’s an even tougher nut to crack. If you’re feeling this struggle, trust me, you’re not alone. Many of us have wrestled with this, especially after years of nurturing habits that don’t exactly serve our best interests.

Ever catch yourself in the tug-of-war between who you are today and who you aspire to be? It’s a struggle as old as time. There’s something profoundly humbling about trying to forge a new habit. This isn’t a new dilemma—Saint Paul himself once confessed, “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do.” If you’ve ever felt this way, you’re in good company.

Yet, despite the struggle, habits are the bedrock of a life lived with intention. They’re like the compass that guides us toward the life we want to create, guiding us toward the future we desire rather than letting us drift aimlessly. As productivity expert Michael Hyatt explains, there are two types of goals we need to understand:

1. Achievement goals focus on specific outcomes, like completing a project or saving a certain amount of money.

2. Habit goals focus on the actions we repeat consistently over time, which ultimately shape our achievements.

Whether you’re aiming to build an emergency fund, improve your fitness, launch a book, start that business, grow your network, or read more books, it’s the habits you cultivate that will determine your success. But here’s the catch—forming habits that align with your goals isn’t easy. Our brains are wired to prefer the comfort of the known and familiar, making the challenge of adopting new habits all the more daunting.

But don’t lose hope! Fortunately, there are several research-backed strategies that can help you bridge the gap between intention and action, making it easier to adopt the habits that will move you closer to your goals.

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Strategy #1: Pair New Habits with Established Ones

Take a moment to think about the habits that are already deeply ingrained in your daily routine—things you do without a second thought. Maybe it’s brushing your teeth first thing in the morning, or perhaps it’s your nightly ritual of taking a shower. These habits are so deeply rooted that they’ve become automatic, regardless of how busy, tired, or distracted you might be.

When you’re working on forming a new habit, these established routines are like gold. Imagine them as a strong battery that can jump-start a new, weaker habit. By linking a new habit to something you already do consistently, you harness the power of your existing routine to support the new behavior.

For example, I used to struggle with sticking to an exercise routine. My consistency was dismal—if I managed to exercise once a week, it was a win. Then I had an idea: What if I paired exercising with something I never skip—like my morning meditation? So, I started laying out my workout clothes the night before, right next to my meditation space. Now, after I finish meditating, I’m already halfway there, and exercising has become a natural extension of my routine. I rarely miss a workout now.

This strategy works because it piggybacks on the momentum of your existing habits. When you attach a new habit to a well-established one, you increase your chances of success with far less effort. 

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Strategy #2: Visibility is Your Friend

You’ve probably heard the saying, “Out of sight, out of mind.” This phrase rings especially true when it comes to forming new habits. One of the biggest challenges in habit formation is simply remembering to prioritize the new behavior until it becomes second nature.

Here’s where the power of visibility comes in. To make a new habit stick, it’s crucial to keep it in your line of sight—literally. The more you see it, the more likely you are to do it. 

For instance, if your goal is to read more, don’t stash your book on a high shelf where it’s out of sight. Instead, place it right next to your pillow, or on the chair where you unwind in the evening. That way, when you’re winding down for the night, the book is right there, practically begging to be picked up. It’s much harder to ignore something that’s staring you in the face every day. Over time, this small adjustment can turn your new habit into an unbreakable routine.

Visibility isn’t just about reminders—it’s about creating an environment that encourages the behavior you want to adopt. If you’re trying to eat healthier, for example, make sure the fruits and veggies are front and center in your fridge or on your counter, while the junk food is hidden away. When you make the desired behavior the easiest choice, you’re setting yourself up for success.

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Strategy #3: Reward yourself

Let’s talk about those habits you know you should form but, if you’re honest with yourself, you just don’t want to. We all have them. For me, one of the biggest struggles is drinking enough water. I know it’s important, but I’d much rather enjoy my meal and move on without worrying about hydration. Plus, who wants to deal with the frequent bathroom trips? It just doesn’t feel necessary, right?

Here’s the thing: our brains are wired to avoid discomfort and seek pleasure. This is why indulging in fizzy drinks or skipping a workout often feels so much easier than making the healthy choice. But there’s a way to outsmart this instinct—by attaching a reward to the habit you’re trying to form.

The key is to find a reward that’s compelling enough to make the discomfort of the new habit worth it. For me, I discovered that I’m much more likely to drink water if I have a pretty bottle or cup that I enjoy using. It sounds simple, but it works. The pleasure I get from using a cute bottle is enough to tip the scales in favor of hydration. 

This strategy taps into the brain’s natural desire for pleasure. When you link a new habit to something enjoyable, you’re more likely to stick with it. Over time, the habit itself may become rewarding, but in the beginning, a little extra incentive can make all the difference.

What I’ve learned is that brute force and sheer willpower can only take you so far. The real key to lasting success lies in using strategies, systems, and tools that make it easier to do the things you truly want to do.

By pairing new habits with existing ones, keeping them visible, and attaching rewards, you can remove the friction between where you are and where you want to be. These strategies are like a roadmap guiding you toward your goals and the life you envision for yourself.

So, the next time you find yourself struggling to form a habit, don’t beat yourself up or try to power through with willpower alone. Instead, give one of these strategies a try. You might just find that what once seemed impossible becomes a natural part of your everyday life. After all, the habits you build today are the foundation of the life you’ll live tomorrow.

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