For a long time, I tried to create healthier habits. At first, it was always pretty easy. During the first few days, I felt motivated and excited. But after a while, I would give up again. I kept wondering how I could actually make new habits stick.

So I started doing some research, and eventually I found Atomic Habits by James Clear. Honestly, I think it’s the perfect book for people who are trying to build healthier habits but struggle to stay consistent and make them last. In this blog post, I share how to make new habits stick.

How to Make New Habits Stick

To create new healthy habits and actually make them stick, you need more than just motivation. Because honestly, you’re not going to feel motivated every single day. If you truly want your new habits to last, then you should follow these four steps.

1. Make it Obvious
   The first step is to make your new habit obvious, and you can do this in different ways. One effective method is called habit stacking. For example, maybe you already have the habit of eating breakfast every morning. Since it’s something you already do automatically, you can attach a new habit to it.
   
   For example:
   “After I finish breakfast, I will clean the kitchen.”
   “After I drink my morning coffee, I will read 10 pages.”
   
   You simply connect a new habit to an existing one. Another way to make habits obvious is to make them more visible in your environment.
   
   For example:
   If you want to eat healthier, place healthy snacks on the counter or kitchen table where you’ll constantly see them.
   If you want to go for a walk in the morning, prepare your outfit and shoes the night before so they’re the first thing you notice when you wake up.
   If you want to read more, leave books around the house or keep your e-reader in your bag.
   
   The easier it is to see your habit, the more likely you are to actually do it.
   
2. Make it Attractive
   Let’s be honest: sometimes we know certain habits are good for us, but that doesn’t automatically make them enjoyable. That’s why it’s important to make your habits more attractive. One of the best ways to do this is to pair something you have to do with something you want to do.
   
   For example, maybe you dislike doing your administration or washing the dishes, but those tasks still need to get done. You can motivate yourself by connecting them to something enjoyable.
   
   For example:
   “First I’ll do the dishes, then I can watch an episode of my favorite show.”
   “I’ll finish my work first, and afterward I can relax and play a game.”
   
   Sometimes I don’t feel motivated to work either, but I try to make it more enjoyable by listening to music while I work. Then afterward, I reward myself by watching an episode of a show I like. By associating habits with positive feelings or rewards, they become much easier to stick to.
   
3. Make it Easy
   Some habits are difficult to start, so you need to make them easier for yourself. For example, maybe you want to work out at a gym, but the gym is far away. That automatically creates extra resistance. Instead, you could make things easier by starting with home workouts. Or maybe a 30-minute workout feels overwhelming. In that case, start with just 5 minutes. Doing something small is always better than doing nothing at all.
   
   I personally don’t enjoy cleaning, so I started cleaning for just 5 minutes every morning. Most of the time, once those 5 minutes are over, I naturally keep going. Another example: if you struggle to buy healthier groceries because you’re tempted by junk food in the supermarket, make a shopping list and order your groceries online instead. That way, you avoid unnecessary temptation. The easier a habit is to start, the more likely you are to stick with it.
   
4. Make it satisfying
   The reason we stick to certain habits is that we get rewarded for doing them. For example, when we scroll on our phones, we immediately get a dopamine hit. But with healthier habits, the rewards are often delayed. It takes time to see results.
   
   For example, if you start working out, you won’t see changes immediately. It can take weeks or even months. A habit tracker can be helpful in this case. It feels good to cross off another day and see your consistency build over time.
   
   You can also reward yourself, but try not to reward a healthy habit with something that cancels it out. like eating junk food after a workout. Instead, choose small, supportive rewards. For example, it could be something as simple as enjoying a cup of tea, watching an episode of your favorite show, or taking a relaxing break.
   

Photo by Lala Azizli on Unsplash

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Happy New Year, everyone! I hope you all had a wonderful New Year’s Eve. I’m super excited for a new year, I love that feeling of a fresh start. And just like many people, I also have goals for this new year, which is exactly what I want to write about today.

Setting goals for the new year is the easy part. The hard part is actually sticking to those New Year’s resolutions. So today, I’m sharing a few tips on how to stay consistent with your goals. Maybe instead of being harder on ourselves, we need to change our approach.

How to Stick to Your New Year’s Resolutions This Year

Focus on one habit at a time

I also have more than one habit I’d like to change this year. But instead of working on all of them at the same time, I’ve decided to change my approach and focus on just two habits first.

Of course, I could try to change everything at once, but that would probably become overwhelming. I also want to be kind to myself, so I chose the habits that matter most to me and decided to focus on those two for at least a month until they start to feel natural and become part of my routine.

Yes, it means it will take more time to change all of my habits, but I think it’s the smarter approach. When you try to change too many things at once, you’re more likely to feel overwhelmed and give up. By focusing on just one or two habits, everything feels much more manageable.

Give it time before adding more

It can take a while before a new routine truly becomes a habit. I understand that if you’re not happy with your life right now, you might want to change everything at once. But slow progress is still progress.

On average, it takes around 70 days for a new routine to become a habit and sometimes it takes even longer. That’s completely okay. Give yourself time. Allow yourself to get used to your new routines, without pressure or guilt.

Ask yourself Why

Ask yourself why you want to adopt this new habit. Some people do it for the wrong reasons, and that makes it much harder to stick to those habits.

For example, someone might want to lose weight because they care too much about other people’s opinions. Doing it for someone else is not the right reason. You should do it for yourself because you want to feel better, stronger, or healthier, or because it will make your life easier and better.

Reflect

Take time once a week to reflect. How is it going? Change isn’t easy, so don’t beat yourself up if you skip a day. What matters is that you show up for yourself again the next day.

Or maybe you wanted to exercise more and started working out in the morning, but you realized that time doesn’t work for you and it’s easier to work out after work or school. That’s okay, adjust your routine to make it easier for yourself. Or maybe you discovered that running isn’t your favorite thing. You can always find a different sport that you actually enjoy.

You don’t have to follow the same path as everyone else.

Remind Yourself

Put reminders everywhere to remind yourself of your new habits and routines. Change the background on your phone to something that reminds you of your goal, or set an alarm. Put notes on the fridge or on the mirror.

You need these reminders because you’ve been doing the same things for years, often on autopilot. Now you have to consciously remind yourself to do things differently. It will get easier over time.

Celebrate

Did you stick to your new habits or routine for a month? Celebrate it. Buy yourself something nice, it can even be related to your new habits. For example, if you started working out, you could treat yourself to a new sports shirt after a month. Or buy something you’ve really been wanting. It’s totally up to you.

You can also treat yourself to an experience, like going to the cinema to watch a movie.

Photo by Felix Rostig on Unsplash

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Winter has a way of slowing the world down. The days are shorter, the air is colder, and suddenly everything feels quieter. Instead of fighting that softness, winter becomes so much more magical when you lean into it and when you let the season guide you toward gentler routines, slower mornings, and habits that make life feel warm from the inside out. If you want this winter to feel calmer, cozier, and a little more meaningful, these habits are the perfect place to start.

Winter Habits That Make Life Nicer

Create a Slow Morning Ritual

Winter mornings hit differently. It is darker and the chill in the air, the urge to stay wrapped in blankets. Make it a ritual instead of a rush. Light a candle, drink something warm, open the curtains slowly, or read a few pages before touching your phone. A slow morning shapes your entire day.

Go Outside Every Day (Even for 10 Minutes)

Fresh air in winter feels crisp in the best way. A short walk, a few breaths on your balcony, or stepping outside with a warm drink can reset your mind instantly. It helps you feel less stuck inside and more connected to the season. And I know it sounds better to stay inside where it is nice and warm. But after a walk you will feel better. Just wear hats and gloves to keep yourself warm. Here in The Netherlands, we don’t get a lot of daylight during the winter, so I try to go outside during the day, especially when the sun is shining.

Romanticize Warm Drinks

Tea, hot chocolate, coffee, or whatever you love. Make it a ceremony: your favorite mug, slow sips, maybe a blanket or a playlist. It’s such a small thing, but it makes winter feel luxurious.

Keep Your Space Cozy and Tidy

You spend more time indoors during winter, so your space matters even more. Soft blankets, pillows warm lights, clean surfaces, and a little intentional tidying make your home feel like a retreat instead of a place you’re trapped in.

Read More (and Escape Into Stories)

Winter and reading go perfectly together. Getting lost in a book feels extra comforting when it’s cold outside. Choose books that feel warm, magical, or inspiring, whatever makes you want to curl up and stay awhile. It is nice to escape to a different world when it is cold outside. You can even read a summer romance, and you will feel like you’re on a vacation to a tropical island.

Practice Gentle Movement

Slow yoga, stretching, cozy pilates, or even a peaceful walk can work wonders for your mood in winter. You don’t need intense workouts, just movement that feels good and keeps your energy from dipping too low. Right now, I love to walk to the supermarket to get some groceries as my exercise. It takes an hour in total, but it feels nice to be outside and move my body.

Cook or Bake Something Simple

Warm meals make cold days feel safer. Try soup, roasted veggies, banana bread, or anything nostalgic. Cooking in winter feels grounding, like an act of care for your future self. But seriously, I am addiced to soup during the colder months. I think I could eat it several times a week. It is simple, delicious and warm.

Take Vitamin D (or Make Time for Sunlight)

Shorter days can affect your mood more than you realize. Getting sunlight when you can, or supplementing if needed, helps you feel more awake, balanced, and grounded through the season. Taking vitamin D is actually recommended if you live somewhere where the sun doesn’t shine often during the darker months. I take vitamin D as well, because the sun rarely shines.

Have Weekly “Offline Hours”

The darker months make scrolling even more tempting, but it also drains your energya lot. Choose an evening or a few hours each week to unplug completely. Read, journal, clean, play music, or rest. It feels like mental uncluttering. Just keep using your screens to a minimum. Your mental health will improve just after a few days.

Reflect More, Rush Less

Winter naturally invites you inward. Journaling, planning, dreaming, or simply sitting with your thoughts helps you reset emotionally. Use this season to connect with yourself, not pressure yourself. It’s the perfect time to make plans for the new year, reflect on yourself and your life. What has been working for you, and what do you want to do more often? Winter is the ideal season to reflect and set new goals.

Photo by Oleksii Berdnikov on Unsplash

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Recently, I decided to improve my life for several reasons. The biggest reason was that I was feeling so tired during the day that I barely had the energy and motivation to do anything at all during the day. So I knew that had to change. But I also decided to do other things for my (mental) health. I already noticed a big difference in my energy levels and mood. So today I am sharing my non-negotiable daily habits, and maybe I can inspire you to improve your life as well.

My Non-negotiable Daily Habits

1. No screens after 8/9 PM. The most important thing for me right now was that I wanted and needed more energy during the day. Even on the nights I would fall asleep early, I was still feeling tired. I knew the reason for this: screen time. Every time I watch an episode of something in the evening, I would feel tired the next day. I enjoyed watching an episode of my favorite series in the evening, but I knew it wasn’t good for my sleep. So now, I turn off my screens between 8 and 9 every evening.
   
2. Getting enough sleep. This is related to the first one, but I make sure I get enough sleep every single night. I am a different person when I am tired and not in a good way. I prefer the energetic version of myself. I feel amazing when I get enough sleep. I feel more motivated, focused, and happier. So I don’t stay up too late and go to bed around the same time. It’s not always easy, but it is definitely worth it.
   
3. Self-care every day. Self-care comes in different ways. Most people think of taking a long bath and using facemasks. But I am also talking about other things, like doing things I want to do. Sometimes that can mean I want to watch a movie, other times this can mean, I want to move my body and dance. Sometimes our days are already filled with things we have to do (even though we don’t want to do them), so it is nice to make some time for yourself.
   
4. Exercise. I am not the biggest fan of exercising, especially during the colder months I prefer to stay under a blanket. But I try to move my body as soon as I wake up. Exercising has a lot of benefits because it also releases feel-good hormones. So when I start my day with a little bit of exercise, I feel a lot better. And I don’t even go to the gym and sometimes I am not even going outside. I love the GrowWithJo channel on YouTube and most of the time I use one of her videos for my morning workout.
   
5. Drink at least 2 Liter of water. Drinking enough water is so good for you. It helps you to stay energized and focused and it is also good for your skin. For the last couple of weeks or even months, I haven’t been drinking enough. So now I am making sure, I drink enough water. I bring my water bottles everywhere I go, so I can take a sip whenever I want. Usually, I would feel a little bit foggy in the afternoon, but now I don’t really have that anymore.
   
6. Focus on the things I want. I am an overthinker and I used to think about the things I don’t want, which is not fun. It made me feel anxious and stressed. Now I changed my mindset and I am now focused on the things I like and want. It makes me a lot happier. It puts me in a good mood no matter what. I am not saying I am the happiest woman alive 24/7, but I know now that I am in control of my thoughts and I can make myself feel better if I want to.
   
   So these are currently my non-negotiables daily habits. Right now, I am starting to feel like a different person and I love it. These new habits give me more energy during the day and I also feel happier. What are your non-negotiable daily habits?
   
   Photo by Nguyen Thu Hoai on Unsplash

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Hey there! Are you ready to kickstart your journey towards a healthier lifestyle? Whether you’re aiming to shed a few pounds, increase your energy levels, or simply feel better overall, adopting healthy habits is the way to go. But don’t worry, I’m not going to suggest anything extreme or complicated. We’re talking about 22 simple habits for a happier and healthier life. Of course, you won´t have to do all of them. Even swapping three old bad habits for three healthier habits is great. 

22 Simple Habits for a Happier and a Healthier Life

1. Start your day with a glass of water: Hydration is key, and starting your morning with a glass of water helps kickstart your metabolism and rehydrate your body after a night’s sleep.
2. Wake up earlier: Don’t stay in bed until the very last minute before you have to leave for work/school. Get up immediately, even on the weekends. Imagine what you can do if you wake up at 8 on Saturday instead of 11.
3. Get moving: Exercising is important. It releases feel-good hormones, is good for blood circulation, and more. Make time for a (short) workout every single day. Go for a walk, do a workout from home, or do some Yoga.
4. Stay organized: I am a little bit chaotic sometimes and a year ago I started using Notion to help me to stay organized. I have made lists of work-related things I have to do and I have a list of other things I have to do. I even make lists of things I have to buy and when I go to the stores I can simply look at my list and buy everything I need. But you can make a list for everything and it feels good to be so organized.
5. Meditation: Meditation has so many benefits, but it can mostly help you with controlling your thoughts. So when you get a thought that you don’t want, you notice the thought and you can just let it go.
6. Eat healthier: Eat more vegetables and fruit instead of highly processed food/meals. Be more mindful of what you buy and eat. Make a list (filled with healthy things) every time you buy food and stick to that list.
7. Get enough sleep every single night: There is nothing more important than getting enough sleep every night. Make sure you have a great evening routine and nothing can distract you from sleeping. If you get enough sleep, you feel more energized, happier, more motivated, and more focused.
8. No screens before bedtime: One thing that can help you get better sleep is to reduce your screen time in the evening. I always put my screens away around 8 in the evening. After that, I just journaled and read and it really improved my sleep.
9. Drink enough water during the day: Instead of drinking sugary drinks and coffee all day, try to drink more water and herbal tea.
10. Don’t skip breakfast: Breakfast is the most important meal of the day. I am sure you have heard that before but it is true. After not eating for hours, you need to fuel your body with food so you can face the day with more energy.
11. Wear sunscreen every day: Wearing sunscreen every single day is the best thing you can do for your skin. Yes, that also means you should start wearing sunscreen when it is a cloudy winter day. The daylight can still have an impact on your skin.
12. Stay connected with your friends: Having a social life is important. So make sure you make time for them. It is way more fun to talk in real life than through your phone. Call them and see if they want to have lunch or dinner. Maybe they want to watch a movie with you.
13. Do what you love: Do more of what you love to do. If you like to make music, do that more often. Try to make more time for it. Life is more than just working and paying taxes. Or find a job that makes you excited every single day.
14. Leave your comfort zone: Staying in your comfort zone sounds great and safe. But it is also great to face your fears and make your comfort zone a little bit bigger each time. Try more new things.
15. Practice gratitude and positive thinking: In every situation, you can focus on something ‘bad’ or something ‘good’. And practicing gratitude by keeping a gratitude journal, will help you to focus more on the good things.
16. Practice Good Hygiene: Make time in the morning to take care of your body. Take a shower, use a deodorant, and maybe a little bit of perfume to smell good. Dress to impress is also a part of that routine. Wear clean clothes!!
17. Prioritize self-care: Self-care comes in different forms. The obvious one is to take care of your body. But self-care can also mean working on your mindset or doing something fun for your soul.
18. Stretch regularly to improve flexibility: Especially if you sit a lot during the day, you might want to stretch to improve flexibility. The good thing is that you can easily do this during another task like cooking or watching Netflix.
19. Read more: Reading is good for you and it also has a lot of benefits. For me personally: it helps me to sleep better and to relax. But it is also a lot of fun when you are reading the right book.
20. Journaling: Journaling can mean anything. Maybe you want to write down how your day went or maybe you want to use it for writing down your progress with your goals. The options are endless. But it is also very good to stop overthinking before sleeping. Writing down helps to clear the mind.
21. Deep breathing exercises: We often breathe too shallow. It is better to take deep breaths from the belly. Take a few minutes each day to practice it. You can also practice it while you have one or two minutes on your break or when you are getting a cup of water/tea.
22. Practice good posture: Having a good posture is not only very important to avoid back pain, but it also makes you look more confident. Every time you notice, your posture isn’t great, fix it.
    
    Photo by Patrick Malleret on Unsplash

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