A habit can be tied to another behavior. Using the idea of habit stacking, stack your gratitude habit on top of your habit of eating dinner each night. It is so much easier to build a new habit into your lifestyle when you choose the right trigger.
The problem with trying to make exercise a habit is that you usually try to exercise 3 or 4 times a week … and that makes creating a new exercise habit difficult. Exercising every day is more likely to result in a habit — something that becomes almost automatic, and much easier, instead of a constant struggle.
One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top - habit stacking. Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.
Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones
Creating new habits that stick is easier if we make use of our current routines, instead of trying to fight them. Use "if-then planning": choose a regular part of your schedule and then build another “link in the chain” by adding a new habit. For example: "If it is lunch time, then I will only eat meat and vegetables.”
Start small and once you feel comfortable, ramp things up. Consistency is key , so do them daily. Same time and locations : you’re already trying to form a new behavior so keep the other variables constant. Insert them into a routine : a simple way to ensure you’ll practice your new habit.
Focus on Small Wins for Massive Growth in Your Life