Have you ever felt unstoppable at the start of a new routine, only to later struggle to stick to healthy habits? Here’s the scenario: You nail your meal prep over the weekend. You’re finally “getting back on track.” You power through protein-packed oat breakfasts, lay out your workout clothes for early morning runs—everything seems to click into place.
Then life happens. A curveball hits—kids get sick, childcare falls through, or unexpected chaos derails your routine. Before you know it, old habits start creeping back in.
Sound familiar? Building new habits is challenging and requires flexibility. No matter how strong your willpower, life rarely follows a perfect schedule. Falling off track isn’t a failure—it’s just part of being human.
The good news? Your brain can be your greatest ally in creating lasting habits. The key is learning to work *with* your brain, not against it. By shifting your mindset, crafting the right environment, and focusing on positive reinforcement, you can rewire your brain to embrace healthy habits.
Here are scientifically-backed strategies I’ve used as a dietitian to help people transition from couch potatoes to 5K runners, or from reaching for chips to grabbing carrots—all by harnessing the power of their brain.
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Rewire Your Mindset for Long-Term Success
Your brain is constantly evolving. This ability to change and adapt is called neuroplasticity (1). The good news? It’s possible to learn to love new habits.
But it won’t happen overnight. Despite popular belief that habits form in 21 days, science shows it takes an average of 66 days (or just over 2 months) for a new habit to feel automatic (2).
While this might feel daunting, these science-backed strategies can help you rewire your brain and fall in love with new healthy habits.
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Trick 1: Become the Person You Want to Be
Visualize yourself as the person you want to become. Want to run more? See yourself as a runner, not where you are now. Trying to eat fewer processed snacks? Picture yourself as someone who embraces a diet rich in fruits, veggies, and whole grains.
Trick 2: Pair a Treat with a Task
Struggling to find time for meal prep or workouts? Try “temptation bundling” (3). Pair a task you don’t enjoy with something you love. For example, listen to your favorite podcast while meal prepping or watch a TV show while on the treadmill.
About the Experts
Elizabeth Shaw, MS, RDN, CPT is a registered dietitian, four-time cookbook author, and a pioneer in the field of nutrition. She’s the founder and owner of Shaw Simple Swaps, a nutrition consulting firm.
Katherine Basbaum, MS, RD is a food curator at MyFitnessPal. She earned her Master’s in Nutritional Communication from Tufts University and works as a nutrition counselor for cardiology patients at UVA Health.
Trick 3: Create a Space That Supports Your Goals
Use visual cues in your kitchen, workspace, and bedroom to encourage desired habits. For example, place a fruit bowl on your counter or pre-cut veggies front and center in your fridge (4). Want to walk more? Lay out your walking shoes the night before.
Trick 4: Build Your Support Network
Research shows that the people around you can influence your ability to stick to and achieve your goals (5). Surround yourself with people who share your passion for healthy habits. “Share your goals with someone who will support you,” says Basbaum. “Their encouragement can keep you motivated.”
Trick 5: Celebrate Wins, Big and Small
Celebrate every victory, whether it’s hitting your weekly fiber goal or opting for a side salad. These celebrations release dopamine, the feel-good neurotransmitter linked to your brain’s reward system (7), which helps reinforce the habit.
Trick 6: Anchor New Habits to Existing Routines
Attach new habits to existing ones. For example, if you want to track your food in MyFitnessPal, do it right after brushing your teeth at night. Research shows that linking behaviors to established routines increases success (8).
Trick 7: Build Momentum with Tiny Steps
Start small. “Focus on micro-habits you can build on,” says Basbaum. For example, if you aim to eat five servings of produce daily, start by adding one serving at breakfast. Once that’s a habit, add servings to other meals or snacks.
Frequently Asked Questions (FAQs)
How long does it take to build a new habit?
Creating a new habit can take anywhere from 18 to 254 days, with an average of 66 days (2).
What’s the best way to stay motivated to eat healthy or exercise?
Celebrate small wins. Waiting for a big goal like weight loss can drain motivation. Instead, celebrate milestones like logging a workout or meal prepping.
How can I make healthy habits feel easier or more automatic?
Attach new habits to existing routines. For example, drink a glass of water before your morning coffee.
What should I do if I fall off track or break a habit?
Tap into your support network and revisit your “why.” MyFitnessPal is here to help with tracking features and food inspiration (MyFitnessPal).
How can I create a routine that supports healthy habits?
Focus on small, manageable changes. Even 10 minutes of exercise or one extra serving of veggies daily can make a difference.
Bottom Line
Your brain’s neuroplasticity makes it possible to rewire your mind and embrace new habits. Strategic planning, building a support network, focusing on small steps, and celebrating wins can all help solidify healthy habits. Start today by downloading the MyFitnessPal app and building habits that last!
The post How to Trick Your Brain into Loving Healthy Habits first appeared on the MyFitnessPal Blog.
