12 Ways to Help Clients Build Lasting Healthy Habits
Discovering the key to lasting healthy habits can be transformative. This article offers practical strategies, underscored by expert insights, to embed wellness into everyday life. Explore the connections between values, habits, and identity to create a sustainable health journey.
- Connect Habits to Core Values
- Integrate Movement into Daily Life
- Foster Self-Compassion and Micro-Habits
- Adapt Healthy Behaviors to Existing Routines
- Anchor New Behaviors Through Habit Stacking
- Shift Mindset with Identity-Based Habits
- Implement Structured Massage Membership Programs
- Link New Habits to Established Ones
- Celebrate Incremental Wins for Lasting Change
- Transform Root Causes with Clear to Create™
- Combine Treatments with Sustainable Lifestyle Changes
- Teach Balanced Eating Without Restrictive Plans
Connect Habits to Core Values
One effective strategy for helping clients create healthy habits that stick is using Acceptance and Commitment Therapy (ACT) to connect their behaviors to their deeply held values. Rather than focusing solely on short-term motivation, ACT encourages clients to identify what truly matters to them--whether it's health, relationships, personal growth, or emotional well-being--and align their habits with those values. For example, instead of simply aiming to "exercise more," a client might recognize that physical movement allows them to have more energy to play with their children, which connects to their core value of family. This shift in perspective fosters a deeper commitment to the habit, making it more sustainable over time.
Additionally, I provide psychoeducation on how long it actually takes for new habits to form. Research suggests that forming a new habit can take anywhere from 21 to 66 days, depending on complexity and consistency. Clients often become discouraged when change doesn't happen instantly, so normalizing the gradual nature of habit formation helps them stay patient and persistent. To support this, I encourage them to engage in visualization exercises, where they picture themselves successfully engaging in their desired behavior and experiencing the positive impact it has on their life. This mental rehearsal strengthens neural pathways, making the habit more automatic over time.
For long-term success, I also recommend behavioral tracking and small, measurable steps--helping clients break down their goal into actionable, manageable parts and reinforcing their progress with self-compassion rather than self-criticism. By integrating ACT, neuropsychological insights, and visualization techniques, clients are more likely to develop habits that not only stick but also enhance their long-term well-being and personal fulfillment.
Integrate Movement into Daily Life
One key strategy I use to help clients create lasting healthy habits is integrating movement into their daily routine in a way that feels natural and sustainable. Rather than just prescribing exercises, I work with each client to identify practical ways they can incorporate movement into their lifestyle whether it's adjusting their workstation for better posture, setting reminders to stand and stretch throughout the day, or finding a form of exercise they genuinely enjoy. Education is also a major component. I take the time to explain why certain movements or postural adjustments are important, which helps clients stay motivated. With over 30 years of experience in physical therapy, I've seen firsthand that when clients understand the "why" behind a habit, they're far more likely to stick with it.
A great example is a client who came in with chronic neck and shoulder pain from long hours at a desk job. Instead of just treating the pain with manual therapy, I helped him redesign his home office setup and introduced micro movements he could do throughout the day. I also incorporated Pilates-based exercises to strengthen his postural muscles and improve his overall movement patterns. Over time, these small but consistent changes significantly reduced his pain, and he reported feeling more energized and productive. By focusing on education, habit-building, and a holistic approach, I was able to support his long-term wellness, and now he no longer sees movement as a chore but as an essential part of his lifestyle.
Foster Self-Compassion and Micro-Habits
It all starts with self-compassion. Too often, people treat habit development like it's going to be all or nothing. Frustration and self-judgment inevitably follow. Instead of striving for perfection, I ask clients to construct habits in the form of small, doable steps. Science proves that micro-habits such as taking five minutes of mindfulness practice or replacing a single unhealthy meal per week stick better than major changes. We aim for consistency, not how hard we work.
Accountability enhances long-term success. Clients are aided by outside systems of support, whether a therapist, a support group, or a close friend. Research has shown that individuals who monitor progress and report goals are more likely to maintain new habits. This may involve committing to weekly follow-up, recording emotions associated with habits, or utilizing behavioral prompts--like having exercise clothes by the bed--to help reinforce healthy choices.
Shame-based motivation does not work. Fostering self-awareness rather than self-judgment enables clients to bounce back from setbacks without losing ground. A skipped workout or an episode of emotional eating does not undo weeks of progress. Sustained wellness flourishes when clients can learn to redefine setbacks as information, not failures. The key is flexibility--when a habit becomes inflexible or punitive, it ceases to be sustainable. The actual change occurs when self-care is a choice, not a duty.
Adapt Healthy Behaviors to Existing Routines
I help patients develop habits that fit seamlessly into their daily schedules, making long-term change more achievable. Rather than suggesting rigid plans that may not be sustainable, I work with them to find practical, realistic ways to incorporate healthy behaviors into their routine.
For example, if someone struggles to find time for exercise, we identify simple ways to increase movement, taking short walks during breaks, stretching while watching TV, or using the stairs instead of the elevator.
If healthy eating feels overwhelming, we focus on small adjustments, like adding a serving of vegetables to one meal per day. By adapting habits to their lifestyle rather than forcing drastic changes, they feel more natural and sustainable.
Over time, these small shifts become second nature, helping patients improve their health without feeling restricted or overwhelmed. The key is consistency, not perfection, so I encourage gradual progress while providing continuous support and motivation.
Anchor New Behaviors Through Habit Stacking
One of the most effective strategies I use to help clients create healthy habits that stick is habit stacking--anchoring new behaviors to existing routines. By linking a desired habit to something they already do consistently, clients increase the likelihood of long-term success.
For example, if a client wants to incorporate mindfulness into their day, I encourage them to attach it to an established habit, such as taking a deep breath before checking emails or practicing a grounding exercise while making their morning coffee. This approach reduces the effort needed to adopt a new behavior and integrates it seamlessly into daily life.
To encourage long-term behavior change, I also emphasize small, achievable steps and self-reflection. Regular check-ins, self-compassion, and reinforcing progress (rather than perfection) help clients sustain their wellness journey. By making changes feel manageable and meaningful, they become part of a lifestyle rather than a temporary effort.
Shift Mindset with Identity-Based Habits
One powerful strategy I use to help clients create healthy habits that stick is habit stacking, which involves linking a new habit to an existing one. This makes it easier to integrate the new behavior into their daily routine without overwhelming them. For example, if a client wants to start practicing mindfulness, I might encourage them to take three deep breaths right after brushing their teeth each morning.
To encourage long-term behavior change, I focus on identity-based habits--helping clients shift their mindset from doing something to becoming someone who naturally engages in that behavior. Instead of saying, "I need to exercise more," they reframe it as, "I am someone who takes care of my body daily." This creates a stronger emotional connection to the habit, making it more sustainable.
Implement Structured Massage Membership Programs
As the owner of Amala Massage & Yoga, a mobile wellness company in Revelstoke, BC, we use multiple strategies to make sure our clients stay committed to themselves and their wellness. One effective strategy we use to help clients stay motivated and accountable for their wellness goals is by using a Massage Membership program. This program is designed to encourage regular self-care and maintain consistency in clients' wellness routines, which is crucial for achieving long-term health benefits.
Our massage memberships offer a structured approach to wellness by providing clients with a set number of sessions each month. This not only ensures that clients prioritize their self-care but also creates a sense of commitment to their wellness journey. By having these scheduled sessions, clients are more likely to integrate massage therapy into their regular routines, making it a non-negotiable part of their self-care practices. The regular nature of these sessions allows us to track progress, address ongoing concerns, and adjust treatments as needed, ensuring that each client receives the most effective care tailored to their unique needs.
Our team follows up with clients through various communication methods—text messages and emails—to offer encouragement, gather feedback, and make any necessary adjustments to their wellness plan. This consistent communication helps clients stay focused on their goals and reinforces the importance of their commitment to wellness. Additionally, we incorporate user-friendly technology into our approach by utilizing online booking for scheduling sessions and automatic billing.
By combining the consistency of our massage memberships with personalized goal-setting, regular communication, and technology integration, we create a supportive and seamless environment that keeps our clients engaged and committed to their wellness journey. This comprehensive approach not only helps clients stay on track but also allows us to provide a more tailored and effective service. Ultimately, this leads to better outcomes and increased satisfaction among our clients as they experience the transformative benefits of regular self-care through Amala Massage & Yoga!
Link New Habits to Established Ones
One strategy I suggest to clients to help them build lasting health habits is using the habit-stacking method. This involves linking a new habit to an already existing habit. It makes it easier for one to adopt the new habit since they are adding it on top of something they already do. For example, let's say you struggle with stretching your muscles daily but have a habit of drinking coffee every morning. Using the habit stacking method here will mean something like doing some stretching exercises while waiting for the water to boil for your morning coffee.
I focus on setting small achievable goals for clients to encourage long-term change. I also encourage practicing self-awareness; clients can adjust their habits healthily when they can identify their triggers. I check in regularly with them to provide accountability and suggest adjustments if needed.
Celebrate Incremental Wins for Lasting Change
One powerful strategy I employ to help clients establish healthy habits that endure is the "habit stacking" technique. It's about anchoring new, desired behaviors to existing routines, making them feel less like daunting tasks and more like natural extensions of their day. For example, if a client wants to incorporate more physical activity, we might link it to their morning coffee routine. After brewing their coffee, they commit to a ten-minute walk. This approach leverages the power of existing habits to create new ones, minimizing resistance and maximizing consistency.
To encourage long-term behavior change and support their ongoing wellness journey, I emphasize the importance of small, incremental wins. It's not about striving for perfection overnight, but about making steady progress. We break down larger goals into manageable steps, celebrating each milestone along the way. In addition to this, I guide clients in developing a system of self-accountability. This involves tracking their progress, identifying potential roadblocks, and creating contingency plans. Here's what you need to know: regular check-ins and ongoing support are crucial. These sessions provide opportunities to address challenges, adjust strategies, and reinforce positive behaviors. Ultimately, fostering sustainable wellness is about empowering clients to become their own best coaches, equipping them with the tools and mindset to thrive long after our work together concludes.
Transform Root Causes with Clear to Create™
**Why Most Habits Don't Stick (And the Clear to Create™ Strategy That Does)**
Most people try to build healthy habits using willpower and good intentions alone. But if that worked, we'd all be living our best lives already. The truth? You can't create sustainable behavior change from the same mindset that created the problem.
That's where my Clear to Create™ Method comes in. Instead of just layering new habits over old pain, I guide my clients through a three-phase process that addresses the *root* of what's been holding them back--emotionally, mentally, and neurologically.
**Phase 1: Clarity**
We begin by uncovering what you *actually* want and why. Most people set goals that sound good on paper but aren't anchored in their values. We get crystal clear on what lights you up, what's non-negotiable, and what success *really* looks like for you.
**Phase 2: Clear**
Here's where the true transformation happens. We release the emotional weight that's been driving self-sabotage--old patterns, unconscious beliefs, and inherited stories you didn't even realize you were carrying. Using tools like the Quantum Pattern Protocol and Quantum Time Release™, we clear these at the cellular level so they no longer run in the background.
**Phase 3: Create**
Now that you're no longer tethered to the past, we build habits that are aligned with your vision. And we don't just "hope" they'll stick--we reverse-engineer your goals with the Aligned Achievement Framework so your daily actions match your future identity. You're not forcing change--you're becoming someone new.
Lasting behavior change doesn't come from forcing a new habit. It comes from becoming the version of you who naturally lives that way. That's how we create habits that stick--not from the surface, but from the source.
Combine Treatments with Sustainable Lifestyle Changes
At skinBe Med Spa, our goal is to help our clients achieve their body and wellness goals through our life-changing treatments. We offer a variety of services, such as Semaglutide, IV Therapy & Body by Be treatments like Emsculpt NEO. These treatments are incredible tools to help our clients look good and feel their best. Our success comes from educating clients about the importance of building healthy habits that stick. One of the most important aspects of my expert approach is encouraging clients to begin building their healthy habits from day one. These habits will not only help their progress but will be crucial for maintaining their results over time. The effort they put outside of the clinic is just as important as the treatments themselves. This includes making healthier food choices, staying active, & keeping up with proper hydration. With Semaglutide, one of the most popular treatments we offer at skinBe Med Spa; we help clients understand that while this medication is highly effective in aiding weight loss, it's still important to nourish the body with nutrient-dense foods. I often use the analogy of choosing between a brownie & protein bar. While both might temporarily satisfy your hunger, the protein bar will provide nutrients that support and sustain their weight loss, whereas the brownie offers little nutrition. Another crucial aspect of our approach is IV Nutritional Therapy for ongoing support. Maintaining healthy habits isn't always easy, which is why we encourage customized IV drips that target specific wellness goals. Essential nutrients like Vitamin B-12, Vitamin D, NAD+ and Lipo-C are key for optimal results. This helps clients feel better, more energized and are more likely to maintain their healthy habits. Another treatment that has made a big impact on our clients' long-term success is the EmSculpt NEO. This device builds muscle and permanently burns fat, helping clients feel stronger, more confident and motivated to continue their wellness journey. Maintaining strength and muscle tone requires continued dedication to their diet, hydration, and physical activity to keep the results they've worked so hard for. The key to creating healthy habits that stick is providing education, tools, and support to our clients. By combining effective treatments, nutritional expertise, and a strong foundation of healthy habits, we empower our clients to take control of their own long-term wellness journey. Written by Body by Be Expert Cristina Ramos
Teach Balanced Eating Without Restrictive Plans
We don't provide meal plans! Instead, we want to focus on teaching truly healthy eating habits. The goal is for them to learn about food, nutrition, that all foods fit with balance, and to ultimately not need us anymore!
