The Athlete’s Guide to Building Habits That Actually Stick

Why do so many habits fail to stick, even for disciplined athletes? Whether it’s committing to a new training routine, improving recovery practices, or integrating mindfulness into your day, building new routines can feel like an uphill battle.

In this article, we’ll explore the psychology of habit formation and provide practical strategies tailored to athletes. Whether you want to try habit stacking or setting up your environment for success, you’ll learn how to create routines that align with your goals and lifestyle.

Why Habits Fail—and How Athletes Can Succeed

Many habits fail because they’re too ambitious, lack structure, or don’t align with our daily lives. For athletes, the stakes can feel even higher because consistency is key to performance. That said, if we go too hard, burnout and over-commitment can derail progress.

Key Reasons Habits Fail:

• Setting unrealistic goals

• Lack of a clear plan or trigger

• All-or-nothing mindset

How Athletes Can Overcome These Challenges:

• Focus on small, incremental changes

• Use habit stacking to build on existing routines

• Embrace flexibility and self-compassion

For more insights into why habits often fail, check out our blog on Why New Year’s Resolutions Fail (& What to Do Instead).

The Science of Habit Formation

Drawing from James Clear’s Atomic Habits and Charles Duhigg’s The Power of Habit, we know that habits are formed through a loop of cue, routine, and reward.

For Athletes, This Might Look Like:

• Cue: Lying out your running shoes the night before.

• Routine: Morning run or workout.

• Reward: Post-run smoothie or the satisfaction of checking off your habit tracker.

This simple framework is the foundation of habit formation and can be applied to any area of your athletic life, from training to recovery. For more on how to train with intention, explore Deliberate Practice: How to Train with Intention and Improve Performance.

Strategies for Building Habits That Stick

Start Small to Build Momentum

Big goals are inspiring, but they can also be overwhelming. Instead, start with micro-habits that feel almost too easy.

Starting small reduces the brain’s resistance to change by lowering the energy needed to begin. This taps into the principle of behavioral momentum, where small wins build confidence and motivation to tackle bigger challenges (Fogg, 2019).

Example:

• Instead of committing to a 30-minute mindfulness session, start with 2 minutes post-workout. Yes, I’m serious! 2!

• Replace “I’ll strength train 5 days a week” with “I’ll do 5 push-ups daily.”

Habit Stacking for Seamless Integration

Habit stacking involves pairing a new habit with an existing one. This strategy works well for athletes who already have structured routines.

“Remember, consistency beats intensity. Even small, consistent actions can lead to big results over time.”

Habit stacking leverages the brain’s natural ability to link behaviors through contextual cues. By anchoring a new habit to an established one, you create a mental association that makes the new habit easier to remember and execute (Clear, 2018).

Examples:

• After brushing your teeth, spend 5 minutes stretching.

• After your workout, write down one thing you’re grateful for.

For more ideas on building confidence and motivation, check out How Athletes Can Create Their Own Confidence Jar.

Design Your Environment for Success

Your environment plays a huge role in habit formation. Make it easier to stick to good habits by removing friction and adding visual cues.

According to research on environmental design, our surroundings heavily influence our behavior. By reducing barriers and creating visual reminders, you make the desired action the path of least resistance, increasing the likelihood of follow-through (Duhigg, 2012).

Tips for athletes:

• Keep your gear organized and accessible.

• Use a habit tracker to visually reinforce progress.

• Create a dedicated recovery space with foam rollers, yoga mats, and other tools.

Use Self-Compassion to Navigate Setbacks

Setbacks are a part of the process, and they don’t have to derail your progress. Athletes often have a perfectionist mindset, which can lead to frustration when things don’t go as planned.

Research shows that self-compassion reduces stress and promotes resilience by helping you approach challenges with kindness rather than criticism. This mindset fosters a growth-oriented approach, making it easier to recover and stay consistent (Neff, 2003).

How to stay on track:

• Reframe setbacks as learning opportunities.

• Focus on progress, not perfection.

• Use positive self-talk to stay motivated.

Process vs. Outcome Goals: The Key to Building Lasting Habits

Athletes often set ambitious outcome goals, such as winning a race, achieving a personal record (PR), or qualifying for a major competition. While these goals are motivating and provide a clear vision of success, they can sometimes feel overwhelming or out of reach, especially when progress is slow or setbacks occur. This is where process goals come into play.

What’s the Difference Between Process and Outcome Goals?

• Outcome Goals: These are the end results you want to achieve. They are often tied to external measures of success, such as rankings, times, or medals.

  • Example: Run a marathon in under 4 hours.

  • Challenge: Outcome goals are often influenced by factors outside your control, such as weather, competition, or unexpected injuries.

• Process Goals: These are the specific, actionable steps you take to achieve your outcome goals. They focus on the behaviors and habits you can control on a daily or weekly basis.

  • Example: Complete 4 training runs per week, or stretch for 10 minutes after every workout.

  • Advantage: Process goals are entirely within your control and help you build the habits necessary to achieve your larger objectives.

How Process Goals Connect to Habits

Process goals are the building blocks of habits. By focusing on small, consistent actions, you create routines that become automatic over time. For example:

• Outcome Goal: Improve mental focus during competitions.

• Process Goal: Practice 5 minutes of mindfulness after every workout.

• Habit: Over time, mindfulness becomes a natural part of your routine, improving your focus without requiring conscious effort.

This connection between process goals and habits is critical because habits are what drive long-term success. As James Clear (2018) explains in Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.” Process goals are the system that supports your habits, which in turn lead to achieving your outcome goals.

Practical Examples of Goals and Habits for Athletes

Here’s how process goals and habits work together to support your athletic journey:

• Outcome Goal: Qualify for a national championship.

  • Process Goals:

    • Complete 3 strength training sessions per week.

    • Review race footage for 30 minutes every Sunday.

    • Practice visualization techniques before every competition.

• Outcome Goal: Recover from an injury and return to competition.

  • Process Goals:

    • Attend physical therapy twice a week.

    • Perform daily mobility exercises for 15 minutes.

    • Track pain levels and recovery progress in a journal.

• Daily Habits to Build:

  • Pre-sleep routine: Set a consistent bedtime and avoid screens 30 minutes before sleep.

  • Post-workout mindfulness: Spend 5 minutes focusing on your breath or journaling.

  • Nutrition prep: Plan and prep meals for the week to fuel your training.

For more tips on managing your time and mental energy, explore Time Confetti and Mental Resilience in Sports.

Building habits that stick is a journey, not a sprint. By starting small, leveraging habit stacking, and designing your environment for success, you can create routines that support your goals and enhance your performance.

Remember, consistency beats intensity. Even small, consistent actions can lead to big results over time.

Creating consistency can be a challenge, but you don’t have to do it alone. Consider using a habit tracker like this one, which you can customize each month to help you with your goals. Or, if you’re ready to take your performance to the next level, work with us for personalized 1:1 support.

References

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.

Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.

Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Houghton Mifflin Harcourt.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Doidoi.org/10.1080/15298860309032