Stay the course: How small, consistent action can lead to lasting change
Published by
Brian Christina
on
The New Year often brings a sense of reset—a chance to refocus, recharge, and start fresh. But lasting change doesn’t come from setting big goals and hoping willpower carries you through. It comes from consistency.
If you’ve ever wondered how to build healthy habits, research shows it’s less about motivation and more about repetition. Habits form when you repeat a behavior in the same context until it becomes automatic.¹
So how long does it take to build a healthy habit? One study found it takes an average of 66 days—though the range can be anywhere from 18 to 254 days, depending on the person and the habit.²
Building structure into your day also supports healthy habits for mental health, creating predictability and lowering stress.³
The link between routine and productivity
When you make a routine, your brain learns to move smoothly from one task to the next. That rhythm supports productivity and helps you feel calmer and more in control. Research shows that consistent daily routines are linked to better sleep, improved mood, and greater focus.⁴
Four daily habits that make a difference:
- Start strong: Begin your day with hydration, light movement, and a healthy breakfast for energy and focus—like oatmeal with nuts and berries or Greek yogurt with fruit.⁵
- Move often: Break up long stretches of sitting with short walks or stretches every hour. Even five minutes of movement boosts focus and blood flow.
- Eat for balance: To build healthy eating habits, aim for meals that include lean protein, whole grains, vegetables, and healthy fats.⁶
- Protect your sleep: Power down devices, dim lights, and aim for 7-9 hours of rest each night. Quality sleep restores your energy and supports long-term health.⁷
Your plan supports your healthy habits
Check to see what wellness benefits come with your plan such as a wellness portal or a fitness reimbursement. At Mass General Brigham Health Plan, our members can receive reimbursement toward eligible gym memberships, online fitness programs, and group exercise classes—supporting your commitment to regular movement and wellness.⁸
This means your gym membership could be partially or fully covered by your health plan, helping you turn good intentions into lasting habits.
To learn more, visit the Mass General Brigham Health Plan Member Resources page.⁹
How to make a routine that sticks
- Start small: Focus on one new habit at a time.
- Stack habits: Link new actions to existing ones. (“After I brew a coffee, I’ll stretch for two minutes.”)
- Track progress: Mark off your streaks—visual reminders reinforce habits.
- Be flexible: Missing a day doesn’t erase your progress. Consistency over perfection wins.
Healthy routines aren’t just about getting more done—they’re about creating balance, protecting your energy, and building a foundation for long-term well-being.
Your Mass General Brigham Health Plan benefits make it easier to stay active and prioritize your health, one habit at a time.
- Benjamin Gardner et al., “Making health habitual: the psychology of ‘habit-formation’ and general practice”, British Journal of General Practice / PMC summary.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/ - Phillippa Lally et al., “How are habits formed: Modelling habit formation in the real world”, European Journal of Social Psychology (2009).
https://onlinelibrary.wiley.com/doi/full/10.1002/ejsp.674 - Benefits of Establishing a Daily Routine, Effective School Solutions (article on routine → mental health).
https://effectiveschoolsolutions.com/daily-routine/ - How Routines Can Make You More Productive, The Neuroscience School (2022).
https://neuroscienceschool.com/2022/03/31/how-routines-can-make-you-more-productive/ - What’s a healthy breakfast? — Harvard T.H. Chan School of Public Health (healthy breakfast suggestions for energy/focus).
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ - Tips for Healthy Eating for a Healthy Weight, Centers for Disease Control and Prevention (CDC).
https://www.cdc.gov/healthy-weight-growth/healthy-eating/index.html - Health Benefits of Having a Routine, Northwestern Medicine / NM HealthBeat (routines → sleep, stress, activity).
https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine - Mass General Brigham Health Plan — Member Resources (fitness benefit reimbursement details & form).
https://massgeneralbrighamhealthplan.org/members/member-resources - MGBHP fitness benefit flyer (PDF) — example flyer showing “up to $150 individual / $300 family.” (hosted on City of Boston site).
https://www.boston.gov/sites/default/files/file/2023/03/MGBHP%20FITNESS%20FLYER%20AND%20FORM%20COMBINED.pdf