How to Build Habits That Actually Stick (Even With a Crazy Schedule)
- Jessica Adams
- Aug 12
- 2 min read
You don’t need more motivation you need a better strategy. Here's why high-achieving women struggle with habits (and how to fix it for good).
If you’ve ever set a goal, felt really excited about it, and then totally dropped off within two weeks... yep, me too.
Most of us don’t fail because we’re lazy or lack discipline. We fail because we’ve been taught to rely on willpower and motivation instead of systems.
Why Habits Are So Hard to Stick To
High-achieving women tend to hold themselves to unrealistic standards. If we can’t do it perfectly every day, we feel like we’ve failed. This all-or-nothing thinking leads to burnout.
We often:
Set huge goals and try to implement them overnight.
Expect motivation to show up every day.
Forget to make space for life’s unpredictability.
Habit Formation: The Real Science
Habits are built through repetition, not intensity. According to James Clear’s "Atomic Habits," every habit follows a loop:
Cue → Craving → Response → Reward
This means:
You see a cue (e.g. phone alarm).
You crave a result (e.g. feeling strong).
You take action (e.g. go for a walk).
You get rewarded (e.g. sense of accomplishment).
The key is designing this loop to be easy and repeatable.
Start Smaller Than You Think
Instead of trying to overhaul your life in a weekend, start with the 2-minute rule: do the first tiny action of the habit. For example:
Lay out workout clothes.
Open the meditation app.
Write one sentence in your journal.
These micro-habits lower the resistance and signal to your brain: "This is what we do now."
Habit Stacking: Piggybacking on What Already Works
Tie your new habit to an existing routine:
After I make coffee, I read one page.
After brushing my teeth, I stretch for 2 minutes.
Stacking leverages the brain’s existing pathways and makes your new habits more likely to stick.
Identity-Based Habits
Ask: Who do I want to become?
Then design habits that reinforce that identity. Want to be a confident speaker? Practise articulating your thoughts in voice notes every morning.
You’re not just doing the habit — you’re becoming the person who lives it.
Overcoming the Self-Sabotage Loop
Perfectionism often leads to inconsistency. But consistency beats perfection, every time.
If you miss a day, don’t miss two. Treat it as data, not failure.
Track Your Wins
Use a habit tracker or journal to visually track your progress. Seeing your streak build is powerful motivation.
Habits that stick aren’t built through hustle. They’re built through smart design, kindness to yourself, and clarity on who you want to be.
Inside The Hive, I’m hosting a Habit Reset Workshop with a step-by-step guide. Join now and get instant access to the workbook.