Simple Way to Make a Habit Stick

Ever told yourself you’re going to make a positive change in your life?  Then, before you know it, you’re right back where you started.

Don’t worry you’re not alone.  In fact, 95% of us who begin new habits revert to the old habits within a year.  Change isn’t easy, but it is possible for those willing to try something different.


Doing something different is the key to making a habit stick.

Sure, but how?

To do this, we need an infusion, a reminder, or a trigger to shift our minds to focus on that positive change.

Want to know a quick and available way to do it?  Use today’s technology – the simplicity of your cell phone.

Your cell phone?


Here me out.

According to Pew Research Center, 90% of people have a mobile device in reach 100% of the time.  This means your phone is with you more than anyone.

Imagine if your phone became the little angel in your head to remind you to do something good. It can with your help.

You can program your cell phone with its alarm.  You can set your cell phone alarm to remind you to do whatever change it is you are striving to do.  With the little reminder several times a day, your cell phone becomes a valuable ally to help you change for the better.

Need a example?

Here’s a couple.

1. Want your lower back to feel better?

Set your cell phone alarm to remind you to get up out of your chair, computer station, etc.,

Stand upright and squeeze your butt cheeks together for 3 seconds. Squeeze tightly and hold.   Repeat 10 times.

That’s not too bad is it?

Since most folks with lower back pain typically have weak glutes (butt muscles), simply squeezing your butt for 3 seconds for 10 repetitions can make a positive difference for your back.  So set your cell phone to make this a habit 2-3 times a day.

2. Want to be a calmer and more relaxed person?

Set your cell phone to remind you to take 2-3 minutes to induce 3-4 yawns.

Yawning is a very powerful technique for adjusting emotions and calming the mind.  I’m not making this up.  It’s a secret of traditional Asian healing practices.

By practicing yawning or inducing yawning several times a day, you can calm yourself and be more relaxed.  You might even be inclined to yawn after reading this.

It makes you a bit calmer and relaxed, doesn’t it?

Quick Summary

The key to making a habit stick is infusing yourself with a reminder several times a day.  The more the reminder becomes a practiced activity, the more it becomes a habit.  Using your cell phone alarm can elicit a change in your normal life pattern that fosters a positive change.  And by the way, if alarms don’t work, try a ring tone that reminds you of something or someone you love!

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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