How to Build Discipline That Sticks

We all struggle to stay disciplined.

Yet we also know discipline is what helps us stick to our goals, even when we don’t feel like it. But how do you actually build it?

Step 1: Start small.

Seriously, don’t try to conquer the world in a day. We tend to overestimate what we can do in a day and underestimate what we can accomplish in a year. So the trick is to make habits so simple, it’s almost impossible to say no.

Instead of working out for 45 minutes right away, start with just 5 minutes. Make that your minimum. Once that feels easy, increase the time.

Instead meditating for 10 minutes, start with just 1 minute. Instead of writing a 4-paragraph journal entry, start with just 1 sentence. Once you get the hang of it, slowly add more.

Start so small that you can fit it into your busy schedule. Make it so easy it would feel stupid not to do it.

Small steps lead to big results over time.

Step 2: Be specific.

Don’t just say, “I’ll exercise.” Decide when and where. Like, “I’ll do kickboxing at 6:00 AM, right after I wake up.” The more detailed you are, the easier it is to follow through.

Step 3: Track your progress.

Use a habit tracker—it could be an app, a notebook, or even a simple calendar. Checking off each day gives you instant satisfaction and keeps you motivated. Nobody wants to break their streak!

I personally use FightCamp at home for my workouts. I require myself to workout 3-5x per week. This is what my habit tracker looks like for the past month.

Looking at my streak gives me a sense of satisfaction which boosts my motivation to keep on going.

The more you repeat these behaviors or habits, it then becomes second nature. To the point where, the idea of not exercising or meditating or eating healthily, feels abnormal.

When you get to that level of consistency, it's not discipline anymore. It's automatic. It's just part of who you are.

Now, even after you successfully do all these 3 steps, life happens.

Routines get disrupted, and motivation fades. This is why it’s so important to find your why early on. Your reason for making this change in the first place.

Take a moment to think about why you want to build a specific habit. Make it very personal.

Maybe you want to do 100 squats every day because you never want to feel insecure about your appearance again. Or maybe you’re pursuing a career goal for freedom and independence.

Now, these are what I call superficial and selfish reasons. There's nothing inherently wrong with them, it's just - that's not deep enough to sustain you through the challenges that may come your way.

Even better, make it bigger than yourself. Studies like this one about diet adherence show that people who connect their habits to deeper values—like health, family, sustainability—are more likely to stick with them long-term.

For instance, you’re trying to stick to eating healthily. Instead of thinking, “I want to lose weight,” connect it to your family. Say, “I want to stay active so I can keep up with my kids and set a healthy example for them.”

So, start small, be specific, track your progress, and stay connected to your why.

Every small step gets you closer to the life you want.

What habit are you starting today?

Hit reply and let me know! 🙂

Talk soon!

Grazelle 🌱