The new year often feels like a fresh start, inspiring us to set ambitious goals. But by February, many of us find our motivation waning, and our resolutions falling by the wayside. If this sounds familiar, you’re not alone.

Building habits that stick requires more than motivation; it calls for intentional strategies and systems to support long-term success. Here’s how to set yourself up for success with insights from a mental health occupational therapist.

Habits that Stick: Insights from a Mental Health Occupational Therapist 

The holiday environment often means overwhelmed calendars, flashing lights, seasonal music, and stronger scents—routines change, and so do our surroundings. Even if we’re with people we love, it can be a lot to always need to be “on.”

This heightened activity often leads to sensory overload, causing stress, fatigue, and even anxiety.

For those with sensory sensitivities, these stimuli can quickly become overwhelming, making it harder to enjoy the season.

You’re not alone in feeling this way—it’s a common experience—with a bit of planning and self-awareness, you can ease sensory stress, allowing for a more peaceful and joyful experience. So, let’s talk creating sensory-friendly practices that work for you.

Start Small (Really Small)

One of the most common mistakes when setting goals is starting too big. For instance, committing to exercise five days a week when you haven’t exercised in months is a significant leap. Instead, focus on small, manageable steps—like five minutes of movement a day. Once this becomes a habit, you can gradually increase the duration or intensity.

Why it works: Small goals reduce overwhelm, build confidence, and create momentum. Each small win reinforces your commitment to the habit.

Pair New Habits with Existing Ones

Occupational therapists often recommend “habit stacking”—linking a new habit to an existing one. For example, if you want to start journaling, pair it with your morning coffee. Or if you’re aiming to stretch daily, do it after brushing your teeth.

Example: “Every time I finish dinner, I’ll take a five-minute walk.”

Why it works: Established routines act as natural cues, making it easier to remember and integrate new habits.

Use Visual Reminders

Out of sight, out of mind is a real phenomenon. Visual cues can act as gentle nudges to keep you on track. For example, place a filled water bottle on your desk if you’re trying to drink more water, or leave a yoga mat in plain sight to encourage stretching.

Why it works: Visual prompts reduce reliance on memory, making it easier to stick to your intentions.

Focus on Systems Over Goals

While having an end goal is motivating, it’s the systems—your daily routines and actions—that lead to lasting change. Instead of focusing solely on “I want to run a 5K,” focus on creating a system of running three times a week.

Why it works: Consistency in systems builds habits, and habits lead to goals.

Make It Enjoyable

If a habit feels like a chore, it’s unlikely to stick. Choose activities you genuinely enjoy. Love dancing? Make it your go-to exercise. Want to save money? Turn it into a fun challenge by tracking your progress visually.

This is also known as Habit Stacking. Try sticking your current routine actions with new habits you want to incorporate in your daily life. Link them to something you already do—like journaling with your morning coffee or stretching after brushing your teeth.

• For Example: When folding laundry, do it in front of the TV and watch your favorite show or movie.
• For Example: When doing the dishes, call a loved one or listen to a podcast

Why it works: Positive emotions associated with a habit make it more likely to become ingrained.

Plan for Barriers

Life is unpredictable, and setbacks happen. Instead of letting obstacles derail you, plan for them in advance. Ask yourself, “What could get in the way of this habit?” and “How can I adapt if this happens?”

Example: If you’re often too tired to work out after work, have a backup plan like a 10-minute home workout.

Why it works: Planning reduces the all-or-nothing mindset and helps you stay on track.

Track Your Progress and Celebrate Wins

Keeping track of your habits can be incredibly motivating. Use a habit tracker, calendar, or app to mark each day you complete your habit. Celebrate small wins along the way to keep the momentum alive.

Why it works: Seeing progress creates a sense of accomplishment and reinforces your commitment.

Mindful and Healthy Celebration Can Look Like…

Tracking your habits isn’t just about accountability—it’s about celebrating progress.

New habits thrive with small steps, visual cues, and aligned values.

• For physical goals: Log reps, weights, or times in a workout journal.
• For mindfulness: Write brief reflections in a gratitude journal after each meditation session.
• For financial goals: Track savings or spending reductions in a spreadsheet.
• For hydration: Move rubber bands from one side of a water bottle to the other each time you drink a full bottle.
• For screen time: Move a timer dial to reflect daily usage goals met.

More Ideas on How To Track Progress

Checkmarks in a Journal or Planner

• Place a checkmark, sticker or symbol next to each completed habit in your calendar, daily planner or journal. If you have a digital calendar, as you complete each habit, mark off each one with an emoji.
• Example: Create a habit tracker in your journal with a grid for each day and habit (e.g., exercise, water intake, meditation).

Mobile Apps or Digital Trackers

• Download apps like Habitica, Streaks, or Done to log and visualize your habits on the go. These apps often have reminders to keep you consistent.

Sticky Notes or Index Cards

• Write down each habit on a sticky note and move it from a “to-do” column to a “done” column on a board or wall space.

 Visual Progress Charts

• If you love numbers and charts, create a bar graph or pie chart to show cumulative progress, such as tracking steps walked, water drank, or minutes meditated over a week or month.

Habit Jar or Reward System

• Drop a token, small object (e.g. marbles, coins, etc.) into a jar for each completed habit. When the jar is full that means it’s time to reward yourself with a small treat!

Accountability Partner Updates

• Share your daily or weekly progress with an accountability partner via text, email, or check-ins.

Photo or Video Logs

• Take a daily photo or short video to document physical habits like fitness, meal prep, or art creation.

Final Thoughts: Be Kind to Yourself—Change Takes Time

Perfection isn’t the goal—progress is. If you miss a day (or a week), it doesn’t mean you’ve failed. Avoid all-or-nothing thinking and simply pick up where you left off.

Life happens, and that’s okay. Some ways you can stay consistent is to plan for barriers and focus on taking things one step at a time, not perfection (because it doesn’t exist).

• For Example: If you missed a new habit, for example a workout, try a 5-10-minute stretch at home instead. 
• For Example: If you skipped a journal entry, try spending 2 minutes to write one of your favorite memories from the day or jot down bullet points for the day and reflect on them tomorrow.

Why it works: Self-compassion reduces guilt and keeps you motivated to continue. You don’t have to ‘make-up’ for skipping a new habit by doubling down the next day. Progress isn’t linear!

Anchor Your Habits to Your Values

When a habit aligns with your core values, it’s more meaningful. Reflect on why the habit matters to you. For example, practicing mindfulness might resonate with your value of being present for your loved ones.

Why it works: Habits tied to personal values are more intrinsically motivating and enduring.

Building habits that stick is a process, not an overnight transformation. Research shows it takes 21 to 66 days to form a new habit. Focus on consistency, trust the process, and give yourself grace as you work toward lasting change.

Let’s embark on this journey together! Ready to rediscover a less stressful season with a community who just gets it? Check out our groups.

Or, if you’re ready to find your perfect fit and start your wellness journey with a private therapy sessions:  Schedule A Consultation Call Today Here

Meet the Founder

Jenn is the amazing founder behind Thrive Ahead Co. and is a licensed clinical professional counselor.  Currently, she is accepting clients for her career counseling services.  Jenn is an active guide for her clients, is involved, approachable and attentive.

“You can bet that in a tough session, we’ll still find ways to connect with humor as I truly believe when used well it’s one of the most integrating skills we can have, to know and hold this lightness at the same time as the seriousness and even pain that life brings us.”  Schedule A Consultation Call Today Here