Small Changes, Big Wins: Setting Up Your Space for Habit Success
We all want to feel like we can decide to do something and see it through. While this might work for a one-off choice, when it comes to making significant changes—like starting a gym routine or transforming your eating habits—willpower alone isn’t enough. Creating supportive systems is key to making your goals stick.
Last week, we discussed using a morning ritual to set your day up for success. This week, we’re focusing on how to set your environment up for success. The space where you complete your habit plays a crucial role in making it sustainable.
Adding for Success
Sprinkling your environment with habit cues is a powerful way to build new routines. For example, let’s say you want to start taking your supplements daily. Here’s how to set up your environment for success:
Simplify Access: Organize your supplements in a pill organizer to streamline the process.
Strategic Placement: Place the organizer next to your coffee maker if you drink coffee every morning.
Visual Reminders: Add a sticky note to your bathroom mirror as a temporary cue.
Alarms: Set an alarm on your phone for an additional prompt.
This sequence creates a chain reaction: you brush your teeth, see the reminder, head to the kitchen, and find your supplements conveniently by the coffee pot. With these cues in place, you’re setting yourself up for consistency.
Let’s apply this to another habit: starting a workout routine. Begin small—say, a five-minute walk during lunch. Here’s how to make it happen:
Visible Gear: Place walking shoes by your office or cubicle door.
Calendar Block: Schedule the walk into your day.
Reminders: Set a phone alarm.
Accountability: Tell a colleague or friend about your plan and invite them to join.
Prepare for Obstacles: Decide in advance how you’ll handle bad weather (e.g., bring rain gear or walk indoors).
Breaking the habit into manageable steps and setting up cues makes it easier to stick with your plan.
Subtracting for Success
Eliminating obstacles can be just as important as adding cues. For instance, if your goal is to eat fewer snacks, start by identifying the specific snacks you want to avoid (e.g., cheese puffs or Oreos) and remove them from your home. Then, analyze the habit:
When: Is it while watching TV or immediately after dinner?
Why: Is it mindless or part of a ritual with someone else?
Once you’ve pinpointed the triggers, try these strategies:
Replace: Swap unhealthy snacks with better options, like herbal tea or homemade popcorn.
Redirect: Create a new ritual, such as a post-dinner walk or playing a game.
Collaborate: If the habit involves someone else, work together to find healthier alternatives.
For reducing screen time, follow a similar approach. Be specific about which screens (e.g., TV or phone) you want to cut back on. For example:
TV in the Bedroom: Remove it entirely and set a bedtime alarm to wind down.
Phone Use: Move your charger outside the bedroom and switch to an old-fashioned alarm clock. Replace nighttime scrolling with reading, meditation, or listening to calming music.
The Long Game
Building or breaking habits is a natural part of life. Often, we form habits without thinking—which is how we end up with routines we don’t love. By consciously designing your habits, you’re investing time and energy into creating a system that works for you. Once the habit is established, it runs on autopilot, freeing up your mental energy for other priorities.
Ready to Take Action?
Download my Free Habit Guide for step-by-step tips on on creating habits that stick!
