As we ease into the fresh air of a new season, spring and summer months offer a natural reset and a great opportunity to re-evaluate our habits and goals. Instead of waiting until January to set new goals, let’s talk about making habits stick in the summer months!

So often we set lofty goals heading into the New Year. We are highly motivated and might be successful for the first month or two. But what happens when the motivation wears off? Or when life gets hectic again with work, kids, or other events? By the time the summer months hit, we might feel like we “fell off track” and all of the sudden, our goals go out the window. So how do we actually make habits stick? Good news: it’s not about willpower, but rather all about strategy and now is a great time of year to get started.

1. Set SMART Goals

The first step to creating new habits is to establish goals that are actually realistic. Half the battle with sticking to goals is that we don’t set ourselves up for success. By setting SMART goals, we make sure that we have a clear plan and roadmap to achieving what we set out to. 

SMART is an acronym for Specific, Measurable, Achievable, Realistic, and Time-Bound. 

When setting a goal, make sure it is very specific. Instead of, “I want to be healthy”, think about getting clear on what healthy means for you. Does that mean eating more fruits and vegetables? Increasing exercising? Improving sleep quality? Get specific. 

From there, we set up our goals to be measurable. “I want to exercise 3 days a week” or “I will incorporate at least 4 servings of fruits and vegetables a day”. We know exactly what it is we’re shooting for.

Then, we want to ensure that the goal is achievable and realistic. Evaluate where you’re starting. If right now, you do not eat any fruits or vegetables, it’s probably not realistic to strive for eating them with every meal and snack. Focus on what you know you can achieve. Maybe you start with incorporating fruits with breakfast. Once that is consistent, build little by little from there. Start smaller than you think you need to.

Finally, make your goals time-bound. “By ‘x’ date, I will achieve my goal”. Then, hold yourself to it. Put a reminder on a calendar or use a habit tracker to measure your progress along the way.

2. Habit Stacking

Habit stacking is a wonderful tool for making a habit stick. Pair your new habit with something you already do. Assess your day. What habits do you do day in and day out, without much thought? This might be things like brushing your teeth, drinking your morning coffee, commuting to work, or even watching your evening TV shows. Next, pair your habits together. 

• Do your morning meditation while brushing your teeth
• Incorporate a body weight exercise circuit while you wait for your coffee to brew.
• Have a bowl of fruit with some yogurt while you relax and watch your favorite show for the evening.
• Listen to an educational podcast on your commute.

3. Consider Your Environment

Our environments play a huge role in the habits that we do everyday. As humans, we are most likely to choose the path of least resistance. This applies especially to health behaviors. If we keep our produce hidden in the drawer at the back of the refrigerator, it can be out of sight, out of mind. But let’s consider putting it in a clear container at eye level in the refrigerator. That creates a visual cue to remember that your goal is eating more fruit, therefore we are more likely to actually eat more fruit in that case. Think about ways that we can set up your environment to best support the habits you are aiming for.

4. Create a Rewards System

Your brain is wired to seek pleasure and avoid pain. As humans, we are more likely to do pleasure-seeking behaviors. So, let’s consider ways to make new habits more pleasurable. When you pair a positive feeling with a habit (especially one that usually feels like a chore), we rewire our brain to start also seeing that habit as something positive. The key with rewards is that we want to make them immediate so that we start to associate them with the habit. Examples of this might be:

• Watch your favorite show while doing your exercise.
• Take a walk out in nature.
• Journal with your favorite beverage like coffee or tea.
• Light a candle while you do your meditation.
• Read your favorite book as you do your bedtime routine.

For long-term success, build out mini-celebrations for consistency. 

• Do your habit for 7 days in a row and treat yourself to a new book.
• Successful hit a 30-day streak and treat yourself to a massage.
• Finally hit the 3-month mark and plan a staycation with a friend.

Summer is the perfect opportunity to reassess and dive into some new habits. Remember, habits aren’t built overnight. They’re built daily, in small, imperfect ways. The key isn’t to be perfect. It’s to show up and be as consistent as possible. So start small, stay kind to yourself, and remember: the magic isn’t in the size of the habit. It’s in the fact that you’re doing it.

This article was written by Katie Gould, MA, RDN, LD, CDCES, a dietitian at Mend.