How to Build Habits That Last: The Ultimate Guide from Jen Sincero’s 'Badass Habits'

Building lasting habits isn’t about superhuman willpower or complicated systems—it’s about understanding how your brain works, making small changes, and repeating them until they become automatic. Jen Sincero’s 'Badass Habits' provides a blueprint for anyone ready to upgrade their life, and this guide brings together the best advice, research, and real-world examples to help you succeed.

Start Small—and Stack Your Habits

Sincero and other experts like James Clear recommend starting with micro-habits—tiny actions that are too easy to skip. Want to floss daily? Start with just one tooth. Want to meditate? Begin with one minute. The secret is to stack these new habits onto existing routines, like brushing your teeth or making coffee. This 'habit stacking' technique makes change almost effortless. 1

Use Triggers to Your Advantage

Every habit needs a trigger—a cue that signals it’s time to act. Attach your new habit to something you already do, and you’ll find it much easier to remember. For example, do ten squats right after you brush your teeth, or write in your gratitude journal as soon as you sit down for breakfast. Over time, these pairings become automatic.

Make It Easy, Make It Obvious

The easier a habit is, the more likely you are to repeat it. Sincero suggests redesigning your environment to minimize friction: keep healthy snacks at eye level, put your phone in another room during work hours, or lay out your workout clothes the night before. The more obvious and convenient your habit, the better. 2

Celebrate Every Win

Positive reinforcement is a powerful motivator. Each time you complete your habit, give yourself a small reward—check a box, say 'good job,' or share your success with a friend. These celebrations reinforce your identity as someone who follows through, making it easier to keep going.

Track, Reflect, and Adjust

Use a habit tracker, journal, or app to record your progress. Reflection is key: review your successes and setbacks each week, and adjust your approach as needed. If you miss a day, don’t stress—just start again. Progress, not perfection, is the goal. 3

Find Your Why and Shift Your Identity

The most powerful habits are rooted in your identity. Instead of focusing on what you want to achieve, focus on who you want to become. Want to run a marathon? Start by seeing yourself as a runner. Every action you take is a vote for the person you wish to be. Sincero’s advice: act 'as if'—the results will follow.

Get Support and Pay It Forward

Don’t go it alone. Share your goals with a friend, join a group, or mentor someone else. Social support multiplies your motivation and accountability. Plus, teaching others what you’ve learned is one of the best ways to reinforce your own habits.

With these strategies, you’ll have everything you need to build habits that last. Remember: start small, use triggers, make it easy, celebrate wins, track your progress, shift your identity, and lean on your community. Your future self will thank you. 1 2 3