We've all been there: deciding we want to wake up earlier, start to a new gym routine or read more books. But how long does it actually take for a new habit to become routine?

While everyone is different, research suggests that it usually takes anywhere from 18 to 254 days for a new behaviour to feel automatic. On average, it’s around 66 days - just over two months.

That’s a decent chunk of time, but there are plenty of ways to make it easier - and quicker - to stick with the habits you want to build.

Tips to Make New Habits Stick Quicker

• Start Small: Don’t try to change too much at once. If a habit feels too big, you’re setting yourself up for frustration. Break it down into smaller “sub-habits” that feel manageable and easy to slot into your existing routine. Small steps add up.

• Be Specific: Vague intentions rarely stick. Instead of saying “I’ll start doing squats”, get precise: “I’ll do 10 squats after I brush my teeth.” When you’re clear on the what, when and where, it’s much easier to follow through.

• Start Stacking: One trick I like to use is Habit Stacking - adding a new behaviour onto something you already do. For example, I started standing on one leg while brushing my teeth to work on balance and core strength. Linking habits together makes them harder to forget.

• Stay Consistent: Consistency is key. Aim to do your new habit at the same time each day so it becomes part of your rhythm. Miss a day? Don’t stress. Just pick it up again tomorrow. Progress matters more than perfection.

• Track Your Progress: Seeing your progress is motivating. Use a habit tracker, journal or even a simple checklist to tick off each day. I love the satisfaction of crossing through a completed day. It’s a small win that keeps momentum going.

• Reward Yourself: Celebrate your efforts. If you’ve stuck with your habit for a week, acknowledge it! Rewards don’t have to be big. Sometimes just recognising your progress is enough to keep the motivation flowing.

• Find Accountability: Sharing your goals with a friend (or coach) makes a huge difference. Regular check-ins create accountability and increase your chances of success. Sometimes just knowing someone else is rooting for you can keep you on track.

• Be Patient: Building new habits is a process, not an overnight switch. Expect some stumbles along the way. What matters most is staying committed and consistent. And being compassionate with yourself as you keep going.

While it may take time to establish a new habit, these simple strategies can help you stay consistent and make them stick. And you don’t have to figure it all out on your own.

As a life & wellness coach, I help people build simple, sustainable habits that transform their wellbeing. If you’d like support creating healthier habits that last, why not start with a free 30-minute consultation?