Day 2: Get a “SMART” start

Strategies for developing new and healthy habits.

͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­ ͏ ‌     ­

DAY 2 OF 3 Welcome back! As you may have already guessed, it's pretty difficult to develop a new habit — or break an old one — overnight. A habit is, by definition, habitual. It takes time to work them into your daily routine before they affect your long-term health and well-being. You essentially have to rewire your brain to make something intentional into something automatic, or vice versa. Today, we discuss five habit-forming strategies to help you get the ball rolling. Make SMART goals Your ambition might tell you it's a good idea to start waking up at 4 a.m. to hit the gym for 2 hours before work even though, in reality, you might not be a morning person and never hit the gym regularly. In fact, it's likely this lofty goal is not setting you up for success. SMART goals are small and incremental changes that lead you to achieve a larger goal. They're part of an evidence-based behavior change theory for making lifestyle changes. A SMART goal should be: • specific • measurable • achievable • relevant • time-bound So, if your larger goal is to maintain a regular gym practice, you might start with the SMART goal of going to the gym 3 days a week for 30 minutes for a time period of 3 months. After you've completed that goal, you might bump it up to 3 days a week for 60 minutes for 6 months. Be consistent Research suggests that consistency and frequency are key to developing new habits. This ties in with SMART goals. If you're trying to implement a new routine, like going to the gym, it may help to do it at the same time daily or on specific days. If you're working toward breaking an undesired habit, consistency is also key. The more you practice not engaging in the behavior, the less habitual it'll become. Monitor your progress Tracking your progress can be a helpful way to hold yourself accountable and stay motivated. Seeing your improvements may be encouraging, making it easier to maintain the habit in the long term. Building on the gym example from before, if your goal is to run longer or gain strength, you might track how far you can run or which weights you can lift. Seeing those numbers increase over time can provide tangible evidence that you're making progress toward your goal. Use your environment Your environment should encourage you to achieve your goals — not hold you back. If cost is an issue, choose the budget gym instead of the fancy one. If you have a packed schedule, opt for the gym closest to your home, to cut down on commute time. See you next week! We'll be back to share some of the best habits for leading a healthy life. See you then, The Healthline Newsletter Team Want to keep learning?   How to Set a Consistent Sleep Schedule READ ON   7 Best Weight Loss Apps READ ON   Know the Code: Gym Etiquette for Every Situation READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2025 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707