Building healthy habits takes time, and that’s completely normal. Life can be busy, energy levels change, and motivation doesn’t always show up when you want it to.The key is to start where you are and focus on small changes that fit your life. When habits feel realistic, they are easier to maintain and the benefits follow.
Here are practical ways to make healthy changes feel sustainable.
1. Start small
Big goals can be exciting, but reaching them often feels overwhelming. Starting small gives you room to succeed and build confidence. Think five minutes of movement, prepping one part of a meal, or pausing for a quick mental reset. These early wins create momentum, and momentum is what helps new habits become part of your routine.
2. Connect with your doctor
Sometimes the hardest part of building healthy habits is knowing where to begin. If you’re ready for a fresh start but aren’t sure what steps to take, your doctor can help. Scheduling a preventive care visit gives you the opportunity to talk with your care team about what your body needs now and which habits might work best for you.
3. Pair habits with what you already do
New habits stick best when they connect to routines you already have in place. Pairing a healthy choice with something familiar makes it easier to remember and harder to skip. This can be as simple as:
- Stretching after your morning coffee
- Filling your water bottle after brushing your teeth
- Taking a deep breath after logging in for work
- Walking for a few minutes after dinner
These small steps fit easily into your schedule and turn healthy habits into natural parts of your day.
4. Set up your space for success
A few tweaks to your space tweaks make healthy habits easier to follow, especially when your schedule gets busy.
To start, you can try:
- Keeping water within reach
- Laying out workout clothes the night before
- Putting nourishing snacks where you will see them first
- Setting reminders on your phone for movement, meals, or anytime you can use a little help staying on track
When your surroundings support your goals, you give your future self a shortcut to success.
5. Choose habits that feel good
Enjoyment is a powerful motivator. When a habit feels positive, you are more likely to keep it going.
That could mean walking with a friend, cooking your favorite meals, dancing in your living room, or stretching while your favorite show plays. There is no single right way to build healthy habits. What matters is finding an approach that feels supportive and sustainable for you.
6. Lean on support
Making healthy changes is more enjoyable when you include friends or family. Whether it’s taking a walk together, cooking a new recipe, or cheering each other on, shared moments can help healthy habits stick.
Quartz members also have access to care management and Quartz Well programs for extra support that makes healthy living easier
7. Use simple affirmations to reinforce your routine
A short, positive phrase can help your habits feel more natural. Repeat a line that fits your goal as you start the habit or add it to your morning routine. Try:
- I can start small and keep going
- One healthy choice at a time
- I will take good care of myself today
Affirmations are gentle nudges that keep your mindset focused on your goals.
8. Celebrate the wins along the way
Change doesn’t always show up right away. Keeping track of your habits — with an app, a checklist, or a quick weekly check-in — can help you see how far you’ve come, even on days when it doesn’t feel obvious.
Take time to celebrate the small wins along the way. Each one is a sign that your effort matters and that healthy habits are starting to stick.
Eligibles members can also use Quartz Well Rewards to earn rewards for help tracking and building healthy habits.
9. Keep exploring
Healthy habits grow over time, and you don’t have to figure it all out at once. If you’re ready for more ideas and support, here are a few resources to help you take the next step:
Annual Wellness Guidelines – See what preventive care is recommended for your age and stage
Quartz health & well-being content – Find more tips for building habits that support your well-being
Member resources – Explore wellness tools, care management programs, and online support
