How to Create a New Habit That Actually Sticks: My Morning Routine Story

We’ve all been there: you start a new workout plan, commit to journaling, or promise yourself you’ll finally become a “morning person,” only to lose steam a week later. The truth is, building new habits is hard, but not impossible. I know this firsthand. When I decided to commit to a simple morning routine, I learned that the secret wasn’t about being perfectly motivated, it was about consistency in habits, even when I didn’t feel like it.

If you’ve ever wondered how to create a new habit that actually lasts, this one is for you.

The Psychology of Habits

Let’s talk about the science of creating a habit for a second. Habits form when your brain links a cue + routine = reward. Example: Waking up + drinking water = feeling energized first thing in the morning

The hardest part of creating this new habit is that the initial beginning is generated by motivation, but it can fade fast. So, you’re left with defeat as that motivation slowly dwindles. Once you hit that wall, you have to dig deep and push through to maintain consistency. Consistency in habits, doing something over and over, even in small doses, rewires your brain to make it automatic. That’s why healthy habit formation is less about willpower and more about repetition.

My Morning Routine Journey

A few years ago, my mornings were chaotic. I’d wake up late, check my phone first thing, and already feel behind before the day even started. And let me preface, I was waking up at 4:45am most mornings! Sound familiar?

I decided to shift things. Instead of trying to create a “perfect” daily routine for success, I started small. In my IG morning routine post, I shared what this looks like for me. Here’s the flow:

• Hydration first: I drink a big glass of water as soon as I wake up. It’s simple, but it wakes up my body and brain.

• Affirmations and mindset: While I’m moving through my skincare routine, I play affirmations in the background. It’s a small but powerful way to set the tone for the day.

• Journaling with intention: I sit down with my journal for about 5–10 minutes, usually with French jazz music playing, and jot down my goals, gratitude, and any thoughts I want to clear from my mind.

• No screens for 30 minutes: I don’t touch my phone to check emails, messages or social media for at least 30 minutes after waking up. I use a Hatch alarm clock to wake myself up in the morning! 

• Movement: I usually have a workout planned, minimum of 30 minutes, to get my mind and body acclimated for the upcoming day

• Coffee + clarity: Once I’ve gone through these steps, I make my morning coffee and sit with it while looking at my goals and calendar for the day.
  
  
  

At first, this felt like “too much.” I thought, Who has time for all this? But I quickly realized these practices don’t take hours. In fact, they add structure and intention that make the rest of my day flow more smoothly. I’ve built in “wiggle room” by habit stacking, so that if I am running behind I can make up for it somewhere else in the routine.

Now, my morning routine habits are something I look forward to. They remind me that consistency in habits is what builds long-term success, not perfection.

Practical Steps for Building New Habits

Here’s how you can start building your own routine that sticks:

1. Start small. Want to exercise? Begin with 10 minutes of walking or stretching, not an hour.

2. Pair it with something you already do. Listen to a podcast or catch up on reading.

3. Set realistic triggers. Don’t say, “I’ll work out whenever.” Instead, “I’ll do a strength workout at 7:30 AM.” and then add it to your calendar! 

4. Celebrate wins. Even checking a box or reading a few more pages in your book is an accomplishment to be noticed.

5. Track your progress. Use a habit tracker app, journal, or planner to track your goals.

Bonus: I like to set a personal, professional, physical and financial goal every month which allows me to set intentions around my schedule.

If you’re breaking bad habits, try swapping instead of stopping. For example, instead of scrolling your phone in bed, replace it with reading one page of a book.

Overcoming Setbacks

Here’s the thing, no one sticks to a routine perfectly. I’ve missed morning workouts. I’ve slept in when my body needed it. I’ve even gone weeks where my morning routine slipped. And it was frustrating, but that’s okay. It’s what makes us human! 

The key is not letting one bad day turn into a bad month. If you slip, restart the next day with the smallest version of your habit. Consistency in habits isn’t about never failing, it’s about always coming back.

Show Up As The Best Version Of YOU

Habits shape who we are, and even the smallest shifts can transform your day. If you’ve been wondering how to stick to a routine, start today with something tiny, like drinking water when you wake up. Those little wins add up to a powerful daily routine for success.

I’d love to hear your own story! Share your habit-building journey in the comments, or send me a message on instagram, where you can see my morning routine habits in action.

And if you’re ready for more healthy habit formation and fitness tips, explore WELLTHY By Erin Murphy for guides, resources, and inspiration.

Small habits. Big changes. That’s where it all begins.