How Long Does It Actually Take to Build a Habit?

There’s no magic number.

Research shows habits can take anywhere from a few weeks to a few months to feel automatic. What matters most isn’t time - it’s repetition.

A habit sticks when:

• It’s simple

• It’s repeatable

• It fits into your real life

Perfection is not required. Consistency is.

Framing Habits as “Non-Negotiables” 

Non-negotiables are actions you do regardless of motivation.

They:

• Remove decision fatigue

• Create structure on busy days

• Keep you aligned even when life gets messy

When everything else feels overwhelming, your non-negotiables keep you grounded.

Why Hydration Is a Foundational Habit

Hydration isn’t about being “perfect”... it’s about supporting your body.

Consistent hydration helps with:

• Energy levels

• Concentration and mood

• Digestion and regularity

• Training performance

It also acts as a supporting habit for both nutrition and training goals, when you drink water, you’re more likely to:

• Feel better during training sessions

• Make mindful food choices and minimise extra snacking

• Tune into hunger and fullness

•  Better digestion and stools

Why Daily Steps Are So Powerful

Steps are:

• Accessible; in doors at your gym or outdoors around the block

• Low stress on the body

• Easy to adjust day to day and habit stack with podcasts, mindfulness or social time with others

Daily movement supports:

• Metabolism and hunger signals

• Recovery and blood circulation

• Digestion and blood sugar levels after meals

• Routine and overall mental clarity

On days you don’t train, steps keep you active.
On days you do train, steps support overall consistency and active recovery and blood flow.

Habits Build Identity

When you consistently:

• Drink water

• Move your body daily

You stop relying on motivation and start reinforcing identity:

“I’m someone who takes care of myself.”

That mindset shift is what makes habits stick long-term and you become clear on why the little things impact the bigger things.

How to Lock Them In 

Start small and realistic:

• Every morning, look at the habits you are setting to achieve

• Water bottle you carry everywhere

• A daily step goal that fits your schedule

• Make a note to tick them off after they are complete in your app

• Or if you're trying to get started - let your coach know! The power of positive reinforcement is amazing for the brain!

Missing a day doesn’t break the habit.
But calling it quits or 'too hard right now' does.

The Takeaway

You don’t need more rules. You need anchors.

Hydration and steps:

• Support your body

• Reduce overwhelm

• Create structure

• Build confidence through follow-through