How to Build Healthy Habits: A Simple, Science-Backed Guide for Australians

Building healthy habits that last involves starting with small, specific actions, remaining consistent rather than seeking perfection, and tracking your progress. The most successful approach, supported by behavioural science, focuses on creating an identity and a supportive environment rather than just relying on willpower alone. This guide will walk you through the science of how to create a sustainable wellness routine.

 

Why Do Most New Habits Fail?

Many well-intentioned health plans fail, often within the first few weeks. This isn't a failure of willpower, but usually a failure of strategy. The most common reasons include:

• The Goal is Too Big: Trying to go from "zero to hero" (e.g., from no exercise to five intense gym sessions a week) is a recipe for burnout. Your brain and body resist massive, abrupt changes.

• The 'All-or-Nothing' Mindset: Believing that one missed day or one bad meal ruins all your progress. This mindset ignores the power of simple consistency.

• Lack of Environmental Support: If your kitchen is full of junk food, the habit of "eating clean" requires enormous, draining willpower every single day.

• Ignoring Your 'Why': Without a clear, internal reason for the change, motivation fades as soon as the initial excitement wears off.

 

What is the Best Way to Start a New Habit?

The key is to make the new habit so small and easy that it’s harder to skip it than to do it. From there, you build momentum.

 

Start with 'Atomic' Habits (Make it Small)

Popularised by author James Clear, an "atomic habit" is a tiny, 1% improvement. Instead of "I will meditate for 30 minutes," start with "I will sit and focus on my breath for 60 seconds." Instead of "I will go to the gym for an hour," start with "I will put on my workout clothes."

These small actions seem insignificant, but they do two crucial things:

1. They are too small to fail at, so you build a chain of "wins."

2. They build the identity of a person who follows through.

 

Focus on Identity, Not Just Outcomes

Shift your mindset from what you want to achieve (the outcome) to who you want to become (the identity).

• Outcome Focus: "I need to lose 5kg."

• Identity Focus: "I am a person who moves my body and fuels it well."

An identity-based habit means every time you go for a walk or make a healthy smoothie, you are casting a "vote" for that new identity. This is far more powerful than a number on a scale.

 

What is 'Habit Stacking'?

This is a core strategy for building new routines. You "stack" your new, desired habit on top of an existing, automatic one.

• "After I brush my teeth, I will do 10 squats."

• "After I turn on the kettle for my morning coffee..."

This is an incredibly simple way to introduce new wellness behaviours. For example: "After I make my morning coffee, I will stir in one scoop of True Collagen." This simple stack ties a powerful habit for supporting skin, hair, and joint health to an action you already perform automatically.

 

How Does Nutrition Support Building New Habits?

You cannot build sustainable habits if you feel terrible. Good nutrition is the foundation that gives you the energy, mental clarity, and physical recovery needed to be consistent.

 

Why is Protein Essential for Consistency?

If your new habit is exercise—whether it's walking, Pilates, or lifting weights—your body needs to recover. Protein is the essential nutrient for muscle repair and adaptation. A 2018 study in the Journal of the International Society of Sports Nutrition confirmed that post-exercise protein supplementation is crucial for muscle repair.

If you are constantly sore or fatigued, you are far more likely to skip your next session. This is where a clean, fast-absorbing protein becomes a tool for consistency. Using a high-quality whey like True Protein's WPI 90 immediately after a workout provides your body with the building blocks it needs. 

 

Can Supplements Help Fill Nutritional Gaps?

Consistency is easier when your body is firing on all cylinders. It’s difficult to build new habits when you're low on energy. While we always advocate for a food-first approach, quality supplements can create a "buffer" for your routine.

It can be difficult to get adequate micronutrients every single day. Adding a scoop of True Greens to your morning water is a simple 30-second habit that provides a potent blend of superfoods, antioxidants, and functional mushrooms to support your energy and immunity.

 

How Do I Stay Motivated When I Lose Momentum?

Motivation naturally fades. Habits are what keep you going when motivation is gone.

 

Redefine 'Failure': Aim for Consistency, Not Perfection

Everyone misses a day. The difference between success and failure is not missing twice. Did you miss your walk today? That's fine. Just make sure you get it in tomorrow, even if it's only for 10 minutes. The goal is to maintain the identity of "a person who walks."

 

Celebrate the 'Wins' (Even Small Ones)

Your brain is wired to repeat actions that provide a reward. Behavioural scientists call the small, immediate rewards that help lock in a habit "dopamine hits." When you complete your small habit, acknowledge it. This can be as simple as ticking a box on a calendar. This small celebration tells your brain, "That was good. Do it again."

Key Takeaways

• Start Small: Break down your desired habit into a 2-minute version to make it impossible to fail.

• Focus on Identity: Aim to become "a person who is active" rather than "a person who wants to lose 10kg."

• Use Habit Stacking: Link your new habit to an existing one, like adding True Collagen to your morning coffee.

• Support Your Body: Use high-quality nutrition, like True Protein WPI90, to improve recovery, which makes consistency easier.

• Never Miss Twice: Don't aim for perfection. Aim for consistency. One missed day is a slip-up; two missed days is the start of a new (bad) habit.

 

Frequently Asked Questions

1. How long does it really take to form a habit? While you often hear "21 days," studies show this is a myth. Research from University College London found the average time for a new habit to feel automatic is 66 days. It can range from 18 to 254 days, so the key is to be patient and consistent.

2. What's the best True Protein product for starting a health habit? This depends entirely on your new habit.

• For Fitness/Recovery: True Protein WPI 90 is ideal for post-workout muscle repair, helping you stay consistent with exercise.

• For Skin/Joint/Gut Health: True Collagen is incredibly easy to "habit stack" into any daily drink (like coffee or tea) as it dissolves easily.

• For General Wellness: True Greens is a simple way to ensure you're getting foundational nutrients, supporting your energy levels.

3. Is it better to start one habit at a time or many? Our experts strongly recommend starting with one, or at most two, new habits at a time. One of the most common reasons for failure is trying to overhaul your entire life at once. Master one small habit, make it automatic, and then use that momentum to build the next one.