Building Better Habits: Small Steps That Stick

October 1, 2025

We all know that habits shape our lives. Some habits help us—like brushing our teeth or going for a walk—while others hold us back. But how do you actually change your habits?

In his August 10th episode of The Drive podcast, Dr. Peter Attia talks with Charles Duhigg, the author of The Power of Habit. They share some simple, science-backed ideas that can help anyone build better routines.

Here are a few highlights:

1. Every Habit Has a Loop

Duhigg explains that habits follow a loop: cue → routine → reward.

• A cue is what triggers the habit (like your alarm clock going off).
• The routine is the action (getting up and putting on your shoes).
• The reward is what you get from it (feeling awake, proud, or energized).

Once you know your loop, it’s easier to spot what needs to change.

2. Small Wins Matter

Big changes can feel overwhelming. Instead, Duhigg says to start with small wins. Doing one push-up, taking a short walk, or drinking a glass of water in the morning may not seem like much—but over time, those tiny steps add up.

3. Shape Your Environment

Willpower doesn’t last forever. That’s why it helps to make good habits easier and bad habits harder. Want to eat more fruit? Put a bowl of apples on the counter where you’ll see them. Want to use your phone less? Charge it in another room at night.

4. Be Kind to Yourself

Slip-ups happen. Missing a workout or grabbing fast food doesn’t mean you’ve failed. The key is to show yourself kindness and get back on track the next day. Duhigg reminds us that change takes time—and patience.

Try This Week: Three Simple Steps

1. Pick one small win – Choose one habit you want to start (like drinking water first thing in the morning).
2. Set up your environment – Make it easy to do (leave a glass of water on the counter before bed).
3. Notice the reward – Pay attention to how it makes you feel (maybe more alert, more focused, or just proud you did it).

Why Listen?

This conversation between Dr. Attia and Charles Duhigg is packed with helpful tips that make habit change feel possible. If you want to take charge of your routines and make progress in your health, fitness, or even your daily mindset, give this episode a listen. You can find it on The Drive podcast (August 10th, 2025 episode).