How to make a habit actually stick: the small changes that worked for you

January often starts with a long list of unrealistic resolutions – and ends with them all being abandoned. But some good habits are worth keeping, whether that’s flossing daily, getting exercise or eating more plants.

So how do you build a habit that sticks – and what helped you to do it? We asked for your tips on changes that worked, from drinking your second cup of coffee outdoors to reminders to move (or putting a trampoline in your kitchen).

How to build a habit that sticks

Batch cook

Glass storage container

I try to do as much food prep and batch cooking as possible (it’s cheaper and I think it saves time in the long run). I used to store batch-cooked meals in plastic containers, but I became much less enthusiastic after getting panicky about Pfas and forever chemicals. Glass food boxes have been a revelation. They’re slightly heavier to carry to and from work, but they’re much easier to clean, and you can pop them in the microwave safely too. Ella

Jump to it

Mini fitness trampoline

I keep my mini trampoline propped against a wall in my kitchen, and challenge myself to bounce on it any time I’m in there waiting for the kettle to boil, air fryer to finish or pasta to cook. Aesthetically speaking, I’d much rather it be hidden away in the basement, but I’d never use it if it were out of sight. Trampolining is a great mood booster, and you’d never believe how much it gets the blood pumping if you’ve not tried it. Emily

Get outside

The Filter’s favourite travel mug: KeepCup Commuter

I’m a big believer in habit stacking, and I made a rule that my second cup of coffee always has to be outside during a morning walk (not my first cup, which is essential for basic function). Soon the walks became their own reward, and the habit just a part of my life. Jackie

For more, read our guide to the best travel mugs

Remind yourself to move

Photograph: Portra/Getty Images

Stand Up! The work break timer app

Track your hydration

Ion8 motivator water bottle

I find it really hard to remember to drink water, so I find this bottle really useful. It’s a physical reminder all day of how much water I have drunk. Sally

For more, read our guide to the best water bottles

Drink less alcohol

Botivo non-alcoholic aperitif

I love using Botivo as a non-alcoholic alternative to help me cut down on drinking. It feels like more of a treat than no- and low-alcohol beer, and tastes delicious in a no-alcohol negroni. Trish

For more, read our guide to the best low- and no-alcohol drinks from our test of 75

Eat more plants

Riverford Organic vegetable boxes

I started ordering an organic veg box a year ago, and it’s transformed our eating. We just eat it, all of it, every week, planning meals that use what we’ve got and getting a lot more healthy, fresh, plant-based nutrition.

We get a weekly delivery of seasonal veg, mostly produced in the UK. Once you factor in longer shelf life (a bag of spinach still fresh after six days!) and not peeling roots such as potatoes and carrots, it’s about the same price as supermarket veg but with much less food waste and minimal packaging.

We’ve extended our range of dishes (kale crisps; roast beetroot with goat’s cheese; fennel and apple salad; squash, lentil and barley soup; roast veg and chick peas with ras el hanout), eat almost entirely vegan food and any occasional bits of leftover veg are dried or frozen or made into The Soup at the End of the Week. We’ve also cut prepared foods and ready meals to almost nil. Better for us, better for the planet. Nichola Clarke

35+ gut booster mega mix

I’m obsessed with eating at least 30 plants a week and love this 35+-plant mix from Marks & Spencer. It’s made up of crunchy grains, beans, nuts and seeds, and adds a good crunch and flavour to soups, salads, curries, pasta … it works with almost any dish, although the coriander seeds make it more savoury-friendly. Monica

I keep a bag of baby spinach in the fridge at all times. I stir it into soups, casseroles and pasta dishes; and put it in wraps and sandwiches. If I were the sort of person who made smoothies, I’d add it to them, too. It’s such an easy way to add veg to my diet. Hannah

Stop that snooze button

Lumie Bodyclock Glow 150 sunrise alarm

My Lumie sunrise alarm clock has stopped me from snoozing my alarm. It gently wakes you by slowly getting brighter, which makes me feel a lot less groggy and able to jump straight out of bed. It’s also impossible to drift back off with a bright light shining in your face. If the light doesn’t wake me, I’ve set it to play bird noises to rouse me from my slumber, which is a lot more pleasant than being jolted awake by my phone’s aggressive alarm tone. Lily

For more, read our guide to the best sunrise alarm clocks

Habit stack for boring duties

Photograph: MoMo Productions/Getty Images

For me, the only time I am half-likely to stick with the dutiful stretch is before a morning shower, PJs or comparable: comfy. So it’s the sun salutation, trying to hold for four counts on each move, and then getting down on one knee and up, both sides, no hands. Plus, teeth brushing while standing on one leg (I’m 72 and dread the Fall). I lock the door. Penny Lewis

Plant-based floss picks

To make flossing feel like less of a chore, I’ve started doing it during my long, hot showers. It’s a great way to stack a boring task with something I actually enjoy. These floss picks from Humble Co are a handy option that are made partly of plant-based materials. Ella

Eat healthily with less effort

Simmer meal delivery

Simmer has been brilliant for managing my calories and tracking macros. I buy the meals for work lunches – they eliminate the grab-and-go sandwich trap and make it easy to stay on target. They’re healthy, tasty, quick to heat and support staying within your calorie goal during the dreaded January cut. Highly recommend. Emma

Get on your bike

Photograph: SolStock/Getty Images

I signed up for charity bike rides when I retired. I bought a bike and have not looked back. It keeps me fit, I’ve found new friends, and I love the countryside. Frances

Cut down on plastic bags

Kind tomatoes tote

I always pick up bits and pieces from local shops when I’m out and about. Instead of buying a bag for life, I always carry a Kind bag with me. They wrap up small enough to fit in your pocket when you’re not using them, and I love the mix of prints they come in. Trish

I used to feel so annoyed with myself when I forgot to bring a bag for life shopping, so I now have several reusable, fold-away tote bags in my handbag at all times. My favourite is a beautiful blue and white one made from an upcycled sari. It packs into itself and takes up little room in my bag, but somehow manages to hold plenty of groceries. Emily

Find some calm

Cambridge Audio Melomania A100 wireless earbuds

Noise-cancelling headphones are great in busy households to allow you to escape from the chaos and enjoy some yoga or meditation. You can also make your time cleaning the house more enjoyable, finding your new favourite song for 2026. Rich

What’s helped you stick to a good habit? Let us know at [email protected]

Are you easing into 2026? Read our guide to cosy essentials to help you hibernate. Or, if you’re hitting it at 100mph, try these motivation-boosting buys