Building Healthy Habits in 2026
We are a month into 2026! Maybe you felt the pressure to make big New Year’s resolutions, or huge promises that are supposed to transform your life overnight. However, a 2023 Forbes Health survey found that only 1% of people are able to maintain their goals for the full year.
The problem is that most resolutions don’t fail because we don’t care enough. They fail because they ask for too much, too fast. A more realistic and sustainable approach is to focus on small daily habits that slowly turn into healthy patterns over time.
Habits aren’t about perfection or discipline. They’re about learning what works for you, adjusting as you go, and giving yourself room to be human. Whether you’re trying to improve your routines, your mindset, or your overall well-being, these five tips can help you build habits that stick, without the burnout.
1. Start so small it almost feels too easy
One of the biggest reasons habits fall apart is that we aim too high right out of the gate. When goals feel overwhelming, it’s easy to give up before we get going.
Instead, think about the smallest possible version of the habit you want to build. Something you could do even on your hardest days. When a habit feels easy to start, you’re more likely to repeat it. And repetition is what actually creates change.
Small steps may not feel impressive at first, but they build confidence and momentum in ways big goals often can’t.
2. Attach new habits to things you already do
Relying on motivation alone is exhausting. A more reliable approach is to attach a new habit to an established routine, something that already happens daily. This reduces decision fatigue and helps your brain learn through repetition. When a habit is linked to something familiar, it becomes easier to remember and easier to start.
You’re not creating an entirely new routine, you’re just adding a small piece to one that already exists. Over time, this helps habits feel automatic instead of forced, making change feel natural instead of disruptive.
3. Expect some resistance, but don’t let it stop you
Even habits we want to build can come with resistance. You might feel bored, frustrated, tired, or unmotivated, especially in the beginning. This doesn’t mean the habit is wrong or that you’re failing, it just means change is uncomfortable sometimes.
Instead of waiting to feel ready, try practicing the habit alongside whatever feelings show up. A helpful mindset shift is moving from “I need to feel ready to do this” to “I can do this even while feeling uncomfortable.” Habits strengthen when you learn to act alongside emotions rather than trying to eliminate them.
4. Focus on who you want to be, not just what you want to do
Habits tend to stick when they’re connected to something meaningful, not just a checklist. Rather than focusing on outcomes or rules, think about what kind of person you’re trying to become. When habits are connected to values like growth, health, connection, or balance, they become more personal and motivating.
Instead of asking, “Did I do this perfectly today?” ask, “Did this move me even slightly closer to the kind of person I want to be?” This also gives you flexibility. Missing a day doesn’t erase your progress. You’re still moving in the direction that matters to you.
5. Be kind to yourself when you fall off track
No habit is built perfectly. Everyone has days where routines slip, motivation drops, or life gets in the way. The difference between habits that last and those that fade often comes down to how you respond when things don’t go as planned.
If you beat yourself up, it becomes harder to continue. If you treat setbacks as part of the process, it’s easier to return and start again. Talk to yourself the way you would a good friend, without judgment, and with encouragement.
The most important habit you can build might be learning how to restart without self-criticism.
Moving forward in 2026
Healthy habits aren’t about reinventing yourself and having a perfect year. They’re about making small, repeatable choices that support you over time. When habits are small, meaningful, flexible, and grounded in self-compassion, they have room to grow with you.
This year, you don’t need a perfect plan. You just need a few small steps you’re willing to return to again and again.
Sometimes habits are hard to build not because of a lack of effort, but because life feels heavy or overwhelming. Therapy can be a supportive space to better understand what’s getting in the way, explore patterns without judgment, and create habits that truly fit your life. If you’re feeling stuck or want extra support as you work toward change, you don’t have to do it alone.
To schedule an appointment with Ang, call or text 801.944.4555. Or you can request an appointment by filling out the short form linked here.
