How to create long lasting habits

To create a long-lasting and sustainable habit, the key is to start so small that it almost feels ridiculous. The reason behind this is deeply rooted in human psychology. Our comfort zone is the place where we feel safe and secure, and anything outside of it triggers a protective response in our bodies. This response is a result of the evolutionary mechanism designed to keep us alive. Anytime we attempt to step out of this zone and introduce something new, our body perceives it as a threat and activates a defense system known as the homeostatic impulse.

This impulse is what makes it so difficult to maintain new habits. The moment we try to make drastic changes, our system pushes back, convincing us that we are in danger. It’s the same mechanism that would have kept our ancestors safe from real threats, such as saber-toothed tigers. But in today’s world, the threats are different, and yet, our bodies react in the same way. The moment we try to wake up earlier, eat healthier, or exercise more, we feel resistance. This is why so many people struggle with making lasting changes—they push too hard, too fast, and their body fights to bring them back to familiar territory.

To successfully build new habits, we need to work with our biology instead of against it. The best way to do this is by making changes so small that the body does not see them as threats. This means tricking our system, which is already tricking us into staying the same. The secret is to introduce changes so gradually that the body perceives them as a natural part of life rather than a disruption.

For example, if someone wants to develop a habit of going to the gym, they shouldn’t start by committing to long and exhausting workouts. Instead of forcing themselves into an overwhelming schedule of five workout sessions per week, they should simply focus on turning up at the gym. In the beginning, the goal should be as simple as stepping into the gym, walking on the treadmill for five minutes, and leaving. It might feel silly at first, but this small action signals to the brain that going to the gym is a normal part of life. The body doesn’t resist because it doesn’t see it as a major change.

Over time, after about two weeks, this act of showing up becomes routine. Once the body has accepted this small habit, it becomes easier to build upon it. That five-minute treadmill session can turn into ten minutes, then twenty, and eventually a full workout. Instead of overwhelming the body with a drastic shift, the change happens gradually and naturally. By the time a person is doing full-hour workouts, their body has already adjusted, and there is little to no resistance.

The same principle applies to any other habit. If someone wants to start journaling, they shouldn’t aim to write full pages every day right from the start. Instead, they should focus on writing just three sentences. This seems insignificant, but that’s exactly the point. The goal is to make it so easy that there is no resistance. By doing this every day, journaling becomes part of the daily routine. Eventually, writing three sentences turns into a paragraph, then a page, and before long, it becomes second nature.

The biggest mistake people make when trying to build new habits is focusing on drastic, immediate changes. They decide they want to wake up at 5 AM every day, go to the gym for two hours, write for an hour, meditate, and completely change their diet all at once. This approach rarely works because it triggers the body’s defense system. The homeostatic impulse kicks in, and within days or weeks, they find themselves back to their old routines. They feel like failures, but in reality, the problem isn’t their willpower it’s the approach.

Building habits should not be about forcing change through sheer discipline. Instead, it should be about easing into new routines so gently that the body doesn’t resist. It should feel effortless in the beginning, and that’s how true progress happens. Once a habit is established, it no longer requires motivation to maintain. It becomes a natural part of life, just like brushing your teeth or tying your shoelaces.

This approach is what turns habits into long-term lifestyle changes rather than short-term experiments. The key is in consistency, not intensity. It’s better to do something small every day than to go all in for a week and then quit. That’s why the five-minute gym session or the three-sentence journaling habit works so well it removes the pressure and allows the habit to take root.

For those who struggle with building habits, the advice is simple: start small, stay consistent, and gradually increase the effort. The goal is not to make massive changes overnight but to introduce them in a way that the body accepts. Once the habit is built, it will no longer require effort it will simply be a part of daily life.