Author:
Clinically Reviewed By:
Every January, motivation runs high. We buy planners, stock the fridge with greens, and promise ourselves that this will be the year everything changes. But by March, that spark seems to fade, and those big goals start to feel out of reach. Sound familiar? You’re not alone.
The truth is, motivation is like lighting a match…it burns bright but doesn’t last very long. What keeps your progress steady isn’t willpower - it’s habits. Small, consistent actions that run quietly in the background, shaping your health without demanding daily effort.
“Motivation can be fleeting. Systems keep you going,” says Jessica Kelly, MS, RDN, LDN. “That’s why we focus on habit building, not all-or-nothing rules.”
As James Clear puts it in Atomic Habits: you won’t achieve your goals by aiming higher—you’ll perform at the level of the systems you build. At Berry Street, we see this every day - the clients who make the biggest changes aren’t necessarily the most motivated - they’re the ones who master small, repeatable routines that add up to big results.
How to Build Happy Habits
Healthy habits don’t form overnight. They grow from small, intentional actions that are practiced consistently. The good news is that you don’t need to overhaul your life to see real change. What matters is creating simple systems that fit both your lifestyle and goals.
In the next few steps, we’ll walk through how to make new habits stick:
Step 1: Focus on Systems, Not Outcomes
Instead of setting vague goals like “eat healthier,” define clear, repeatable actions:
Prep vegetables twice a week.
Eat one protein source at every meal.
Keep a reusable water bottle with you.
Research shows that environmental cues and small daily systems are stronger predictors of long-term success than motivation alone.
“Nutrition habits work like compound interest,” explains Jessica Kelly, MS, RDN, LDN. “Small steps add up to big results—but only when they’re sustainable.”
Step 2: Build Identity-Based Habits
In Atomic Habits, Clear emphasizes something called identity-based habits. To practice this, focus on who you want to become, not just what you want to achieve. Instead of saying, “I’m trying to eat better,” say, “I’m someone who nourishes my body.” This subtle mindset shift builds intrinsic motivation and increases your level of self-trust.
“Clients who identify as ‘healthy eaters’ or ‘active people’ naturally make better choices,” says Bridget Isaacs, MS, RD. “It’s no longer about willpower—it’s who they are.”
Step 3: Make It Obvious, Easy, and Rewarding
According to behavioral psychology and The Power of Habit by Charles Duhigg, successful habits follow a cue → routine → reward loop. The easier a habit is to start, the more likely it is to become automatic.
Practical Nutrition Applications:
Make it obvious: Keep fruit on the counter, instead of chips.
Make it easy: Wash and chop vegetables ahead of time so they are ready to eat when you want a snack.
Make it rewarding: Track your energy or your mood, and not just the scale.
“Remove friction,” suggests Jessica Kelly, MS, RDN, LDN. “The simpler you make healthy choices, the less decision fatigue you face.”
Step 4: Focus on Moderation, Not Perfection
Trying to be perfect can often derail your progress. Instead of aiming for flawless days, aim for consistency. One unplanned dessert or skipped workout doesn’t erase all of your progress.
“Nutrition isn’t about rigidity—it’s about consistency,” says Jessica Kelly, MS, RDN, LDN. “The most consistent people are flexible, not obsessive.”
Practicing moderation means giving yourself permission to enjoy food while staying grounded in balance, whether that’s having pizza with a side salad or ordering dessert once in a while.
Step 5: Anchor Your Habits to Existing Routines
Linking new habits to existing behaviors, a concept called habit stacking, can dramatically improve how well you stick to them. For example:
While brewing your morning coffee, drink a glass of water.
After brushing your teeth, take your supplements.
After dinner, prep tomorrow’s breakfast.
These small “anchors” reduce the amount of mental effort required by pairing the actions that you already do with the new ones you want to build.
“Stacking habits makes them effortless,” notes Bridget Isaacs, MS, RD. “It’s one of the simplest ways to create automatic health routines.”
Step 6: Use Visual Cues and Accountability
Visual cues like calendars, sticky notes, or online tracker apps provide motivation and feedback. Also, social accountability, whether through a dietitian, a workout partner, or a support group, can reinforce positive behaviors.
“Accountability turns intentions into action,” says Bridget Isaacs, MS, RD. “Even checking in weekly can double your success rate.”
Step 7: Learn from the Science of Behavior Change
Habit formation isn’t just willpower…it’s neurobiology. Research shows that repeating a behavior in the same context strengthens neural pathways until the behavior becomes automatic.
According to BJ Fogg’s Tiny Habits, starting small is the trick: floss one tooth, walk for five minutes, or prep one meal a week. Success triggers dopamine, reinforcing the habit loop.
“The brain loves consistency,” says Jessica Kelly, MS, RDN, LDN. “The more you repeat a habit, the less mental energy it takes.”
Step 8: Prepare for Setbacks Without Quitting
Every long-term habit journey includes some setbacks. The trick is recovering quickly rather than aiming for perfection.
“When life gets chaotic, aim for ‘good enough,’” says Jessica Kelly, MS, RDN, LDN. “Even one small win keeps momentum alive.”
If you miss a workout, take a walk after dinner. If you overeat, focus on hydration and do your best to balance your next meal. What matters most is getting back on track, not starting over.
Step 9: Make Nutrition Habits Enjoyable
Long-lasting, sustainable success comes from enjoyment. When food feels restrictive, the brain perceives it as deprivation, which increases cravings and stress hormones like cortisol.
“Enjoyment is underrated,” notes Bridget Isaacs, MS, RD. “The best habits are ones you look forward to—like a morning smoothie or a walk in the sun.”
Try experimenting with different flavors, new recipes, or meal delivery options that match up with your goals. Habit-building doesn’t have to feel boring.
Step 10: Connect Your Habits to Your Values
The most powerful habits (the ones that actually stick) are usually tied to a deeper “why.” For example, cooking at home might support your value of family connection or self-care. Exercise might reflect your value of strength and independence.
“When your actions align with your values, consistency becomes natural,” says Bridget Isaacs, MS, RD.
Habit Traps to Avoid
Even with the best intentions, it’s easy to fall into certain patterns that derail your progress. Building healthy habits isn’t just about what you do…it’s also about recognizing what can get in your way. From going too hard, too fast, or comparing yourself to others, these common pitfalls can slow down your momentum and create frustration.
Let’s take a look at a few habit traps that are worth avoiding, and how to keep your progress steady, realistic, and sustainable.
Going too big too fast: Start small and build momentum.
Relying on motivation alone: Build systems, not willpower.
Ignoring recovery: Rest and reflection are part of progress.
Comparing to others: Focus on your journey—habits are individual.
Building Healthy Habits
Healthy habits aren’t about rigid rules, they’re about creating supportive systems that fit your life. When you focus on consistency, the environment around you, and enjoyment, long-term health becomes effortless.
“The magic happens when healthy behaviors stop feeling like chores and start feeling like self-love and simple tasks,” says Jessica Kelly, MS, RDN, LDN. “That’s when they stick.”
If you’re ready to create nutrition habits that last, a Registered Dietitian from Berry Street, can help you build a personalized plan using evidence-based strategies from psychology, neuroscience, and behavioral science.
Start building your sustainable health habits today
Frequently Asked Questions
How long does it take to build a new habit?
Research suggests it takes anywhere from 21 to 66 days to form a new habit, depending on the behavior and consistency. The key is repetition, not perfection.
What’s the best way to stay motivated long-term?
Focus on systems and identity, not willpower. Celebrate small wins, track progress, and remind yourself of your “why.” As Atomic Habits notes, small improvements compound over time.
Should I track my habits daily?
If tracking helps you stay accountable, yes. Visual cues like calendars or apps reinforce progress, but if tracking feels stressful, focus on awareness instead.
What if I fall off track?
Don’t restart; just resume. One missed day doesn’t erase all of your progress. Reflect, adjust, and continue. The goal is persistence, not perfection.
Can these strategies help with nutrition specifically?
Absolutely. Pair habit science with small nutrition goals (like adding one vegetable a day or prepping breakfast in advance)to make eating well automatic.
Do I need professional help to build better habits?
You don’t have to do it alone. Working with a Registered Dietitian or health coach can provide structure, accountability, and science-backed strategies personalized to you.
