How to Change Your Habits the Easy Way

Your habits are the foundation of your health, mindset, and daily energy. Ultimately, your brain is the epicenter of it all. The good news is that you don’t need to overhaul your entire life to see meaningful progress. With the right tools and insights, small changes lead to big results, and you can start that journey today.

If you want to adopt better health habits, you’re in good company. Statistics show that 79% of New Year’s resolutions involving health-related goals.

• 48% want to boost their fitness level
• 36% are aiming for improved mental health
• 32% are striving to clean up their diet

Unfortunately, changing your habits can feel overwhelming, and less than 10% of people manage to keep their resolutions. 

In this blog, we’ll share how to build better habits using strategies that are simple, sustainable, and effective. Let's dive into how adopting tiny habits that stick can transform your brain health, physical wellness, and mental health.

UNDERSTANDING HOW BRAIN HEALTH WORKS

The first step in how to change your habits is understanding that your brain controls everything you do—from what you eat and how you sleep to your thoughts, emotions, and energy.

In Amen University’s digital brain health course Brain Fit for Work & Life, psychiatrist and brain health expert Dr. Daniel Amen teaches a simple model to make sense of brain-based habit change. It’s called CARE, STOP, DO and involves three steps:

• CARE about your brain like your life depends on it (because it does).
• STOP doing the things that hurt your brain.
• DO the things that help your brain thrive.

Brain health impacts your ability to focus, handle stress, relate to others, and manage your emotions. You can learn to align your lifestyle with what actually supports cognitive function.

A 2024 report in The Lancet found that up to 45% of dementia cases may be preventable by adopting habits that address 14 risk factors. That’s incredibly promising and proves that understanding your brain’s role before diving into any new habit makes all the difference.

Once you know how the brain drives your behavior, you can create momentum through habit formation.

CARE FOR YOUR BRAIN HEALTH

When you are intentional about caring for your brain, you’ll quickly see that small changes bring big results. These easy habit changes can be incorporated into your daily routine right away. It’s just a matter of choosing which one you want to start:

• Hydration: Your brain is 80% water, so drink more water throughout the day.
• Supplements: Brain-supporting supplements like Omega-3s, magnesium, and multivitamins have been shown to improve memory, mood, and energy levels.
• Exercise: Choose workouts you’ll actually enjoy that include a mix of:

1.      Brisk walking to boost circulation, burn excess fat, and reduce your risk of heart disease and stroke.

2.      Weight training to maintain muscle and bone strength while reducing inflammation.

3.      Coordination exercises (like dancing or table tennis) can strengthen your cerebellum well into old age.

• Brain Healthy Diet: Eat the good things first—lean proteins, leafy greens, colorful berries—so there’s less room for junk.
• New Learning: Learning new things (languages, instruments, games) helps your brain grow new neurons and protect against aging.
• Gratitude Practice: Starting your day with gratitude shifts your brain activity from fear to joy, promoting a sense of peace.
• Sleep: Because it impacts everything from memory to immune function, getting seven to nine hours of consistent sleep is key to brain health. One study showed that soldiers who slept seven hours were significantly more accurate on shooting tests than those only sleeping five hours—and their accuracy kept decreasing the less sleep they got.

Each of these habit change strategies supports your brain and helps you build better habits that lead to better days. The goal is to substitute these for the habits that don't benefit you.

STOP DOING THESE THINGS

Just as adding good habits helps, stopping harmful ones is equally essential. Amen University’s online brain health course emphasizes removing brain-damaging habits, step by step, for lasting impact.

Here are some areas to create small changes, big results:

●      Avoid brain-triggering foods like gluten, dairy, and highly processed and sugar-ridden snacks.

●      Stop using electronics before bed: That blue light disrupts melatonin production and reduces sleep quality.

●      Cut back on caffeine, alcohol, and overuse of medications—over-the-counter or prescription—that interfere with brain function and sleep patterns.

●      Create a sleep-friendly environment by eliminating warm temperatures, disruptive noise, and bright lights.

●      Manage underlying health conditions like sleep apnea, restless leg syndrome, and ADHD, which interfere with rest and recovery.

These easy habit changes make a huge difference in your overall brain function, mood, and energy levels, especially when you put them into practice consistently. Remember to take one step at a time to build that habit instead of overwhelming yourself with everything at once and expecting perfection. 

DO ONE SIMPLE THING AT A TIME

If you're wondering how to change habits the easy way, the answer is to start with one simple thing at a time. You don’t need to revamp your whole life in a week.

In fact, research shows that lasting behavior change takes time. To help you make better decisions and adopt tiny habits that stick, follow these tips:

• Understanding your “why” and finding that deeper motivation for change.
• Ask yourself “Then what?” to trace the long-term consequences of a behavior.
• Keep blood sugar stable with protein-rich meals and fewer processed carbs to reduce mood swings.
• Sleep seven to eight hours every night and have a relaxing bedtime routine.
• Avoid alcohol or use it sparingly.
• Support healthy vitamin D and Omega-3 levels to slow natural aging.
• Surround yourself with people who inspire you and encourage healthier habits.

Starting just one new habit—like walking outside three times a week, drinking more water daily, or turning off screens 30 minutes before bed—can start a powerful chain reaction.

START TO BUILD BETTER HABITS THE EASY WAY

To build better habits, Amen University’s Brain Fit for Work & Life digital brain health course recommends using habit change strategies to take small, meaningful steps that align with your goals. Here’s how to do it:

1. Identify which habits are hurting your brain: Is it late-night snacking? Doom scrolling? Negative self-talk?
2. Choose one thing you can do differently this week: Pick something small, achievable, and repeatable that you know you can do.
3. Use habit stacking: Link your new habit to an existing one. For example, “After I brush my teeth, I’ll write down one thing I’m grateful for today.”
4. Share it with someone: An accountability partner can be invaluable as they help you stay consistent and provide encouragement. Never underestimate the power of mutual support.

YOU HAVE THE POWER TO CHANGE—ONE HABIT AT A TIME

You don’t need to be perfect; you just need to start. You can create a life that supports mental clarity, physical vitality, and emotional balance by starting one new habit today. Whether you're trying to sleep better, eat healthier, or stop a behavior that no longer serves you, know this: small changes bring big results when you stay consistent.

Amen University’s Brain Fit for Work & Life brain health course is designed to walk you through the process with real-world tools, actionable steps, and expert insights from Dr. Amen who has built a trusted foundation for habit change that works. Don’t wait for a “perfect time” to start creating those tiny habits that stick—start now and make it easier in the long run.