5 Ways to Actually Make Your Habits Stick

In this episode, you’ll learn how to actually stick to your goals this year. 

Mel shares 5 rules that will make any new habit stick. These hacks are simple, evidence-based, and easy to apply. 

They help you avoid the most common traps people fall into: feeling tired, lazy, and deciding to give up on your goals.

You’re not alone—many people end up quitting. But not you. Not this time. 

Because by the time you finish listening to today’s jam-packed episode, you’ll know the 5 powerful, science-backed strategies to make your habits stick for good. 

Whether it’s staying consistent with your fitness goals, building better money habits, or committing to Dry January, these tools will help you stay on track—even on the days you want to give up.

You’ll learn the powerful link between habits and your identity, simple ways to trick your brain into action, and how to bounce back quickly from slip-ups. 

This is the ultimate episode for anyone who’s tired of starting over and ready to lock in the habits that lead to lasting change. These tips are practical, proven, and so easy to apply, you’ll be on your way to success before the episode is over. 

This is an encore episode with new and exciting insights from Mel at the top. 

Get a copy of Mel’s new book, The Let Them Theory here. 

If you liked this personal, tactical, and relatable episode, listen to this one next, about how to use your mornings better this year: Try It For 1 Day: Do This Every Morning to Boost Motivation & Focus 

Connect with Mel:

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• Disclaimer

In this episode:

• 1:43: The Science of Habits.
• 21:18: System #1: Make Your Goals & Habits Obvious.
• 29:24: System #2: Remove Temptation from Sight.
• 33:27: System #3: Track Your Progress.
• 39:14: System #4: Create a Clear Plan.
• 47:30: System #5: Do This In The Morning.
• 49:51: How Patterns Can Create Your Better Life 

Resources:‍

• ‍Healthline: The Science of Habit
• British Journal of General Practice: Making health habitual: the psychology of ‘habit-formation’ and general practice
• NPR: Habits: How They Form And How To Break Them
• Psychology Today: Habit Formation
• James Clear: How To Start New Habits That Actually Stick
• James Clear: Identity-Based Habits: How to Actually Stick to Your Goals This Year
• Medium: Parents Are Surprised that Most Behaviors Are Patterns and Habits
• Positive Psychology: How to Change Behavior & Habits: 15 Therapy Techniques
• Heart.org: How to Break Bad Habits and Change Behaviors
• Scientific American: How Long Does It Really Take to Form a Habit?
• Journal of Health Psychology: Decision Fatigue: A Conceptual Analysis
• European Journal of Social Psychology: Understanding the setback effect in everyday self-regulation
• Medium: Unlocking Your Full Potential: How to Build a Morning Routine for Maximum Productivity
• PsychCentral: What Is Neuroplasticity?
• Atlassian: How checklists train your brain to be more productive and goal-oriented