Proven Tips on How to Stick to a Routine and Stay on Track

Routines can feel a bit like those gym memberships we get super excited about – great in theory, but harder to stick to in practice. So if you’re struggling to keep things on track, I promise you’re not alone.

Life has this funny way of throwing curveballs, but together, we can figure out how to stay focused and make your routine work for you.

In this post, we’re going to dive into some tried-and-true, practical tips for sticking to your routine and staying on track, all while making sure life still feels fun and flexible.

Grab a cup of coffee, get comfy, and let’s talk about how to turn that routine into a lifestyle. Trust me, this isn’t going to be a lecture about being perfect – we’ll leave that pressure at the door.

1. Temptation Bundling

Alright, let’s break this down further. Temptation bundling is all about turning something that feels like a chore into something you actually look forward to.

And guess what? The science behind it is really clever – it’s based on the principle of operant conditioning (yep, a little behavioral psychology for you!).

This method was actually coined by behavioral economist Katherine Milkman, who found that people are more likely to stick to their goals when they pair a “guilty pleasure” (like watching Netflix or scrolling through Instagram) with a more challenging task (like working out or cleaning).

Your brain sees the fun activity as a reward for doing the less-fun one.

Here’s an example: If you want to read more, but you always find yourself reaching for your phone, turn it into a temptation bundle. You could say, “I can scroll through Instagram, but only after I’ve read for 10 minutes.”

Over time, your brain starts associating reading with that little reward, and voila – you’ve tricked yourself into enjoying both.

Let’s take a look at a few more examples of how you can use this:

• Want to exercise more? Only allow yourself to listen to your favorite true-crime podcast while you’re at the gym.
• Struggling to stick to your work tasks? Save that expensive coffee or favorite snack for when you’re in the middle of a focused work session.
• Need to tidy up the house? Blast your favorite playlist or audiobook only while you’re folding laundry or doing dishes.

The Science: Why It Works

Temptation bundling works because it leverages the brain’s reward system. You know how good you feel when you get that dopamine hit from doing something enjoyable?

Well, pairing a fun task with something you need to do tricks your brain into thinking the less fun task isn’t so bad. Over time, this helps you actually look forward to both activities.

The cool part is that this method also helps build habitual behavior, meaning the more you practice temptation bundling, the easier it gets to stick to routines over the long term.

It’s a win-win situation: you get to enjoy a guilty pleasure while knocking out something productive.

2. Micro-Habits

Let’s talk more about micro-habits and why they’re such a game-changer. Think of micro-habits as the tiny seeds that eventually grow into a massive tree.

You don’t need to completely overhaul your life in one day. Instead, focus on tiny, manageable steps that snowball over time.

Real-Life Examples of Micro-Habits

1. Want to start meditating? Start with just one minute of mindful breathing a day. That’s it! Eventually, one minute will turn into five, then 10, and soon, you’ll be doing 20 minutes daily without feeling overwhelmed.
2. Want to exercise more? Try doing just five squats while you’re brushing your teeth. No need for a full workout; those five squats are enough to get you moving.
3. Want to drink more water? Every time you walk into the kitchen, drink a glass. That’s a micro-habit that adds up without needing you to consciously track every sip throughout the day.

The science here is rooted in habit formation, specifically in the research of Dr. BJ Fogg, a behavior scientist at Stanford University.

Fogg’s Tiny Habits method is built around the idea that small actions repeated consistently lead to lasting change. And when you make these actions so small that they’re impossible to fail, you create momentum.

The Science: Why It Works

Micro-habits work because they eliminate what psychologists call “friction”. Friction is anything that makes it harder to start or maintain a habit – like time, effort, or motivation. When you focus on tiny actions, friction almost disappears.

You’re far more likely to do five squats than commit to a full 60-minute workout, right? Over time, these micro-habits build up and eventually turn into larger, more sustained behaviors.

Another key element here is habit reinforcement. Each time you complete a micro-habit, you give yourself a little boost of confidence, which reinforces the behavior and helps you build momentum.

Soon, you’re knocking out habits you never thought you’d stick to – and it all started with something as tiny as a single squat.

3. Implementation Intentions

Let’s go deeper into the power of implementation intentions. Think of these as your personal game plan for beating procrastination and decision fatigue. An implementation intention takes the form of an “if-then” statement that maps out what you’ll do when a certain situation arises.

For example, instead of saying, “I’ll go to the gym sometime tomorrow,” try something like this: “If it’s 6 a.m., then I’ll put on my workout clothes and head to the gym.”

Why does this work so well? When you make specific plans, you create what psychologists call “cognitive scripts.”These scripts make it easier for your brain to go on autopilot and follow through with the behavior.

You’re taking the guesswork out of your routine, making it almost inevitable that you’ll succeed.

Examples of Implementation Intentions

• If it’s 12 p.m., then I’ll start preparing a healthy lunch.
• If I feel stressed, then I’ll take five deep breaths.
• If it’s 9 p.m., then I’ll start my bedtime routine.

The implementation intentions strategy comes from a field of research pioneered by psychologist Dr. Peter Gollwitzer. His studies found that people who create these specific “if-then” plans are significantly more likely to achieve their goals compared to people who rely on vague intentions or willpower alone.

The Science: Why It Works

The beauty of implementation intentions is that they take advantage of habitual cues in your environment. Once you’ve planned out when, where, and how you’ll complete a habit, your brain recognizes the situation when it arises and triggers the behavior automatically.

This reduces the need for self-control and helps you stay consistent, even when motivation is low.

Plus, implementation intentions help you preemptively tackle obstacles. If you already know you might struggle with distractions in the evening, you can plan ahead: “If I’m tempted to watch TV at 8 p.m., then I’ll read a book instead.”

This way, your brain already knows what to do when that temptation hits.

4. Habit Stacking

Ah, habit stacking! This is one of my personal favorites because it’s so simple, yet so effective. The idea here is that you link a new habit to something you’re already doing regularly.

It’s based on the concept of anchoring, which is essentially attaching one behavior to another.

Here’s how it works: You take an existing habit, like brushing your teeth, and stack a new habit on top of it. So, if you want to start stretching more, you could say, “After I brush my teeth, I’ll do two minutes of stretching.”

Habit stacking works because it leverages something called context-dependent memory. In short, our brains are wired to associate certain behaviors with specific environments or routines.

By attaching a new habit to something you already do, you’re using those existing associations to trigger the new behavior.

Examples of Habit Stacking

1. After I brew my coffee in the morning, I’ll spend five minutes journaling.
2. After I park my car at work, I’ll take a five-minute walk around the building.
3. After I finish my lunch, I’ll drink a glass of water.

The research here comes from behavioral psychology and is largely based on the work of Dr. James Clear. In his book Atomic Habits, Clear highlights how habit stacking simplifies the process of building new habits by anchoring them to something you already do.

The Science: Why It Works

Habit stacking works because it builds on existing neural pathways. When a behavior is already ingrained in your routine (like brushing your teeth), it’s tied to a specific mental cue. By stacking a new habit onto this cue, you make it easier for your brain to remember and execute the new behavior.

This is where cue-based habit formation comes into play. Cues are the triggers that remind you to perform a habit.

When you pair a new habit with an existing cue, you’re essentially “hijacking” the neural pathway associated with the original habit and piggybacking on it.

5. The Zeigarnik Effect

Alright, let’s dig into the science behind the Zeigarnik Effect. This psychological principle, discovered by Russian psychologist Bluma Zeigarnik, refers to our brain’s tendency to remember incomplete tasks better than completed ones.

You know when you start watching a movie but get interrupted halfway through? You can’t stop thinking about how it ends, right? That’s the Zeigarnik Effect in action.

Now, here’s how you can use it to your advantage when sticking to a routine. Let’s say you’re struggling to finish writing a report. Instead of pushing through to finish it in one sitting (which can lead to burnout), stop halfway through – leave it incomplete.

Your brain will keep thinking about that unfinished task, and you’ll be more likely to return to it later to complete it.

Examples of Using the Zeigarnik Effect

1. Writing a paper or report? Stop writing in the middle of a paragraph or sentence. You’ll feel a natural urge to come back and finish it because your brain hates leaving things incomplete.
2. Decluttering your home? Start with just one drawer or one corner of the room. Leave it unfinished. Your brain will keep nudging you to come back and finish organizing.
3. Learning a new skill? Don’t complete the entire lesson in one go. Stop midway through and come back to it the next day. That lingering sense of “I need to finish this” will keep you motivated.

The Science: Why It Works

The Zeigarnik Effect works because it taps into the brain’s natural inclination to seek closure. When we leave things unfinished, our brain keeps the task active in our short-term memory, making it more likely that we’ll come back to it.

This effect is especially helpful when it comes to long-term goals or projects that can feel overwhelming if tackled all at once.

By intentionally leaving tasks incomplete, you keep them “open loops” in your brain, which acts as a built-in reminder to return to them.

It’s giving yourself a mental nudge without having to rely on motivation alone.

6. Identity-Based Habits

Now, let’s get deeper into the psychology of identity-based habits. This approach is all about shifting your focus from what you want to do to who you want to become.

When you tie a habit to your identity, you make it a fundamental part of who you are – not just something you do occasionally.

For example, if you want to build a habit of running, don’t just say, “I want to run three times a week.” Instead, say, “I am a runner.” The difference may seem subtle, but it’s huge.

When a behavior becomes part of your identity, it’s easier to stick to because you’re not just trying to perform an action – you’re living out the person you believe yourself to be.

Examples of Identity-Based Habits

1. Trying to quit smoking? Instead of saying, “I’m trying to quit,” say, “I’m a non-smoker.”
2. Want to read more? Don’t just aim for a reading goal – say, “I’m a reader.”
3. Trying to eat healthier? Adopt the mindset of, “I’m someone who makes healthy food choices.”

The Science: Why It Works

The power of identity-based habits lies in the psychological principle of self-perception theory. This theory suggests that we come to understand ourselves by observing our own behavior.

When you act in alignment with a specific identity, you reinforce that identity and make it more likely that you’ll continue acting in that way.

In essence, your actions shape your identity, and your identity shapes your actions. By focusing on becoming the kind of person who engages in healthy, productive habits, you make those behaviors feel more natural and less like a struggle.

7. Social Proof

Let’s take a closer look at social proof, another powerful tool from the world of psychology. Social proof is essentially the idea that we’re influenced by the behavior of those around us.

This concept was first studied by psychologist Robert Cialdini, who found that humans are hardwired to look to others for cues on how to behave.

When you’re trying to stick to a routine, social proof can be your best friend. Surround yourself with people who are doing the things you want to do, and you’ll be more likely to follow through with your own habits.

Examples of Social Proof in Action

1. Want to exercise more? Join a fitness class or follow a fitness group online. Seeing other people commit to working out will motivate you to do the same.
2. Trying to eat healthier? Start hanging out with people who value good nutrition, or follow food bloggers who share healthy recipes. Their habits will rub off on you.
3. Want to improve your productivity? Work in environments where people are focused and driven. Co-working spaces or accountability groups can create an atmosphere where sticking to your routine feels like the norm.

The Science: Why It Works

Social proof works because it taps into our natural desire to fit in. Humans are social creatures, and we tend to mirror the behaviors of those around us.

Studies show that when we see others engaging in a behavior, we’re more likely to do it ourselves – especially if we identify with the group.

This is why being part of a community that shares your goals can be so effective. You’re not just trying to build a routine on your own – you’re doing it in an environment that reinforces your efforts and keeps you accountable.

Conclusion

If there’s one thing I want you to walk away with, it’s this: you are capable of creating and sticking to a routine that works for you. You’ve already taken the first step by looking for solutions and strategies, and that’s half the battle won!

Here’s the truth: routines aren’t about being perfect. They’re about showing up for yourself consistently, even when life throws you curveballs.

It’s okay to have days when things don’t go as planned or when you feel like you’ve taken a step backward. What matters is that you pick yourself up and keep going.

And don’t forget – it’s not all about discipline or motivation. Science has your back! By using these evidence-based techniques, you’re giving yourself the best possible chance to succeed, even on the tough days. 

So, when in doubt, come back to these strategies, lean into the science, and trust the process.

Keep experimenting. Be patient with yourself. And most importantly, celebrate every little victory along the way, because you deserve it!