4 Behavioral Hacks to Help You Form Better Habits

Dealing with change is always hard, whether it is positive or negative. There is never an easy way to rethink your habits and develop new and better ones. People, after all, are creatures of routine, and any change can feel like a threat to stability, even if it is a healthier diet and regular exercise.

What behavioral science tells us, however, is that most people are actually going about the creation of new habits the wrong way. In order for positive resolutions to actually take shape, there are a few things we have to do to make it easier to achieve that goal.

In this article, we are going to talk about some behavioral hacks you can apply to your life so that you can be the best version of yourself. Here they are:

1. Find a way to incorporate new steps into your existing habits.

Habits are formed because they are a convenient part of the routine, and as such, large deviations from the routine may not always be successful. Sit down, and try to figure out the habits you have. Look at what patterns you fall into, and examine your routines. One of the best ways to learn a new habit is if it is somehow tied to your current ones.

A good way to do this is to make something part of your morning routine, which is one of the most powerful examples of a strong life pattern. You could try doing squats while brushing your teeth, or meditating as the water heats up for your morning coffee.

The end of day routine is also a good place to incorporate new habits. Maybe, instead of melting into the couch at the end of the day to watch TV, you could brisk-walk on a treadmill.

2. Start small.

Big changes need a consistent level of motivation to enact, and as such, it is often unsustainable. The patterns we fall into, after all, are born from little adjustments to our surroundings made over a long period of time.

Start by bringing a healthy snack, like orange slices or apples to work. This could be the beginning of a healthier diet. Even just taking a long walk with your dog is enough of a start for anyone having trouble with their motivation.

3. Make good habits easier to do, and bad habits harder.

A particular behavior experiment showed that people were less likely to take the elevator and more likely to use the stairs if just 20 seconds were added to the normally 10-second wait time to close the doors. This shows that if an established habit has become more difficult to do, it can more easily be discarded.

If you have trouble motivating yourself to go to the gym, try leaving your gym bag in your passenger seat or by the door so you see it on your way out. Some people even sleep in exercise clothes so that it can become easier for them to work out in the mornings.

By making bad habits harder to keep and good habits easier to retain, you can hack your life into better health.

4. Make sure you do it every day.

One of the surefire ways a task can become automatic and part of our routine is to do it every day. Anything as small as flossing before bed, to drinking an extra glass of water at every meal can be incorporated into your routine given enough time.

A 2009 study even showed that a habit can take as little as 18 days to develop, with the average being 66 days of doing something regularly. For some, it took as long as 254 days. The takeaway here is that the more often something is done, and the more it is tied to a routine, the more easily it becomes a habit.


Everyone has to start somewhere, and the best way to develop new and healthier habits that are normally outside are routine is to start small, start easy, and to incorporate a few steps of your new habit into your old ones. In time, you might just find that you’ve improved greatly without even noticing.

And if you’re looking for a personal trainer to help you develop these habits, send us at The Fit Factor a message. We have the experts you need to motivate you into a healthier lifestyle.

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I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

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I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

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When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

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I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

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I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

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